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BoostcampPNG

Adonis Creed

by Trenton L.
19 athletes joined

Program Description

Recomposition. Rest day in between each workout.

Program Overview

  • Level
    Advanced
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Feb 27, 2024 05:18
  • Last Edited
    Jun 18, 2025 08:20

Summary

Unleash your inner champion with the Adonis Creed program, a dynamic 12-week training plan designed to sculpt your physique and boost your strength. Committing just four days a week, you'll tackle expertly crafted circuits focusing on legs and abs, featuring exercises like Dumbbell Lunges, Barbell Squats, and Hanging Leg Raises. Each workout is strategically designed to push your limits, ensuring you build muscle and improve endurance. Get ready to transform your body and embrace the journey to greatness!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
2
Pec Fly (Dumbbell)
3
12 reps
RPE 7
3
Push Up
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
4
Tricep Kickback
3
15 reps
RPE 8.5
5
Tricep Pushdown (Cable)
2
20 reps
RPE 8.5
6
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
2
Pec Fly (Dumbbell)
3
12 reps
RPE 7
3
Push Up
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
4
Tricep Kickback
3
15 reps
RPE 8.5
5
Tricep Pushdown (Cable)
2
20 reps
RPE 8.5
6
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
2
Pec Fly (Dumbbell)
3
12 reps
RPE 7
3
Push Up
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
4
Tricep Kickback
3
15 reps
RPE 8.5
5
Tricep Pushdown (Cable)
2
20 reps
RPE 8.5
6
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
2
Pec Fly (Dumbbell)
3
12 reps
RPE 7
3
Push Up
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
4
Tricep Kickback
3
15 reps
RPE 8.5
5
Tricep Pushdown (Cable)
2
20 reps
RPE 8.5
6
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
2
Pec Fly (Dumbbell)
3
12 reps
RPE 7
3
Push Up
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
4
Tricep Kickback
3
15 reps
RPE 8.5
5
Tricep Pushdown (Cable)
2
20 reps
RPE 8.5
6
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
2
Pec Fly (Dumbbell)
3
12 reps
RPE 7
3
Push Up
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
4
Tricep Kickback
3
15 reps
RPE 8.5
5
Tricep Pushdown (Cable)
2
20 reps
RPE 8.5
6
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
2
Pec Fly (Dumbbell)
3
12 reps
RPE 7
3
Push Up
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
4
Tricep Kickback
3
15 reps
RPE 8.5
5
Tricep Pushdown (Cable)
2
20 reps
RPE 8.5
6
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
2
Pec Fly (Dumbbell)
3
12 reps
RPE 7
3
Push Up
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
4
Tricep Kickback
3
15 reps
RPE 8.5
5
Tricep Pushdown (Cable)
2
20 reps
RPE 8.5
6
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
2
Pec Fly (Dumbbell)
3
12 reps
RPE 7
3
Push Up
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
4
Tricep Kickback
3
15 reps
RPE 8.5
5
Tricep Pushdown (Cable)
2
20 reps
RPE 8.5
6
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
2
Pec Fly (Dumbbell)
3
12 reps
RPE 7
3
Push Up
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
4
Tricep Kickback
3
15 reps
RPE 8.5
5
Tricep Pushdown (Cable)
2
20 reps
RPE 8.5
6
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
2
Pec Fly (Dumbbell)
3
12 reps
RPE 7
3
Push Up
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
4
Tricep Kickback
3
15 reps
RPE 8.5
5
Tricep Pushdown (Cable)
2
20 reps
RPE 8.5
6
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
2
Pec Fly (Dumbbell)
3
12 reps
RPE 7
3
Push Up
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
4
Tricep Kickback
3
15 reps
RPE 8.5
5
Tricep Pushdown (Cable)
2
20 reps
RPE 8.5
6
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
12 reps
RPE 7.5
2
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
3
Bent Over Row (Barbell)
3
12 reps
RPE 7.5
4
Alternating Dumbbell Curl
3
12 reps
RPE 7.5
5
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
6
Hammer Curl
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
12 reps
RPE 7.5
2
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
3
Bent Over Row (Barbell)
3
12 reps
RPE 7.5
4
Alternating Dumbbell Curl
3
12 reps
RPE 7.5
5
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
6
Hammer Curl
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
12 reps
RPE 7.5
2
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
3
Bent Over Row (Barbell)
3
12 reps
RPE 7.5
4
Alternating Dumbbell Curl
3
12 reps
RPE 7.5
5
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
6
Hammer Curl
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
12 reps
RPE 7.5
2
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
3
Bent Over Row (Barbell)
3
12 reps
RPE 7.5
4
Alternating Dumbbell Curl
3
12 reps
RPE 7.5
5
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
6
Hammer Curl
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
12 reps
RPE 7.5
2
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
3
Bent Over Row (Barbell)
3
12 reps
RPE 7.5
4
Alternating Dumbbell Curl
3
12 reps
RPE 7.5
5
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
6
Hammer Curl
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
12 reps
RPE 7.5
2
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
3
Bent Over Row (Barbell)
3
12 reps
RPE 7.5
4
Alternating Dumbbell Curl
3
12 reps
RPE 7.5
5
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
6
Hammer Curl
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
12 reps
RPE 7.5
2
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
3
Bent Over Row (Barbell)
3
12 reps
RPE 7.5
4
Alternating Dumbbell Curl
3
12 reps
RPE 7.5
5
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
6
Hammer Curl
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
12 reps
RPE 7.5
2
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
3
Bent Over Row (Barbell)
3
12 reps
RPE 7.5
4
Alternating Dumbbell Curl
3
12 reps
RPE 7.5
5
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
6
Hammer Curl
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
12 reps
RPE 7.5
2
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
3
Bent Over Row (Barbell)
3
12 reps
RPE 7.5
4
Alternating Dumbbell Curl
3
12 reps
RPE 7.5
5
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
6
Hammer Curl
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
12 reps
RPE 7.5
2
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
3
Bent Over Row (Barbell)
3
12 reps
RPE 7.5
4
Alternating Dumbbell Curl
3
12 reps
RPE 7.5
5
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
6
Hammer Curl
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
12 reps
RPE 7.5
2
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
3
Bent Over Row (Barbell)
3
12 reps
RPE 7.5
4
Alternating Dumbbell Curl
3
12 reps
RPE 7.5
5
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
6
Hammer Curl
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
12 reps
RPE 7.5
2
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
3
Bent Over Row (Barbell)
3
12 reps
RPE 7.5
4
Alternating Dumbbell Curl
3
12 reps
RPE 7.5
5
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
6
Hammer Curl
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
1.5 mins
RPE 8.5
2
Single Leg Hip Thrust
3
15 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 7.5
4
Romanian Deadlift (Barbell)
3
12 reps
RPE 7.5
5
Squat (Barbell)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
6
Abs Crunch (Weighted)
3
25 reps
RPE 8
7
Hanging Leg Raise
3
25 reps
RPE 8
8
Reverse Abs Crunch (Bodyweight)
3
25 reps
RPE 8
9
Hanging Toes To Bar
3
25 reps
RPE 7.5
10
Sit Up
3
25 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
1.5 mins
RPE 8.5
2
Single Leg Hip Thrust
3
15 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 7.5
4
Romanian Deadlift (Barbell)
3
12 reps
RPE 7.5
5
Squat (Barbell)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
6
Abs Crunch (Weighted)
3
25 reps
RPE 8
7
Hanging Leg Raise
3
25 reps
RPE 8
8
Reverse Abs Crunch (Bodyweight)
3
25 reps
RPE 8
9
Hanging Toes To Bar
3
25 reps
RPE 7.5
10
Sit Up
3
25 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
1.5 mins
RPE 8.5
2
Single Leg Hip Thrust
3
15 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 7.5
4
Romanian Deadlift (Barbell)
3
12 reps
RPE 7.5
5
Squat (Barbell)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
6
Abs Crunch (Weighted)
3
25 reps
RPE 8
7
Hanging Leg Raise
3
25 reps
RPE 8
8
Reverse Abs Crunch (Bodyweight)
3
25 reps
RPE 8
9
Hanging Toes To Bar
3
25 reps
RPE 7.5
10
Sit Up
3
25 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
1.5 mins
RPE 8.5
2
Single Leg Hip Thrust
3
15 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 7.5
4
Romanian Deadlift (Barbell)
3
12 reps
RPE 7.5
5
Squat (Barbell)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
6
Abs Crunch (Weighted)
3
25 reps
RPE 8
7
Hanging Leg Raise
3
25 reps
RPE 8
8
Reverse Abs Crunch (Bodyweight)
3
25 reps
RPE 8
9
Hanging Toes To Bar
3
25 reps
RPE 7.5
10
Sit Up
3
25 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
1.5 mins
RPE 8.5
2
Single Leg Hip Thrust
3
15 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 7.5
4
Romanian Deadlift (Barbell)
3
12 reps
RPE 7.5
5
Squat (Barbell)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
6
Abs Crunch (Weighted)
3
25 reps
RPE 8
7
Hanging Leg Raise
3
25 reps
RPE 8
8
Reverse Abs Crunch (Bodyweight)
3
25 reps
RPE 8
9
Hanging Toes To Bar
3
25 reps
RPE 7.5
10
Sit Up
3
25 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
1.5 mins
RPE 8.5
2
Single Leg Hip Thrust
3
15 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 7.5
4
Romanian Deadlift (Barbell)
3
12 reps
RPE 7.5
5
Squat (Barbell)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
6
Abs Crunch (Weighted)
3
25 reps
RPE 8
7
Hanging Leg Raise
3
25 reps
RPE 8
8
Reverse Abs Crunch (Bodyweight)
3
25 reps
RPE 8
9
Hanging Toes To Bar
3
25 reps
RPE 7.5
10
Sit Up
3
25 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
1.5 mins
RPE 8.5
2
Single Leg Hip Thrust
3
15 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 7.5
4
Romanian Deadlift (Barbell)
3
12 reps
RPE 7.5
5
Squat (Barbell)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
6
Abs Crunch (Weighted)
3
25 reps
RPE 8
7
Hanging Leg Raise
3
25 reps
RPE 8
8
Reverse Abs Crunch (Bodyweight)
3
25 reps
RPE 8
9
Hanging Toes To Bar
3
25 reps
RPE 7.5
10
Sit Up
3
25 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
1.5 mins
RPE 8.5
2
Single Leg Hip Thrust
3
15 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 7.5
4
Romanian Deadlift (Barbell)
3
12 reps
RPE 7.5
5
Squat (Barbell)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
6
Abs Crunch (Weighted)
3
25 reps
RPE 8
7
Hanging Leg Raise
3
25 reps
RPE 8
8
Reverse Abs Crunch (Bodyweight)
3
25 reps
RPE 8
9
Hanging Toes To Bar
3
25 reps
RPE 7.5
10
Sit Up
3
25 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
1.5 mins
RPE 8.5
2
Single Leg Hip Thrust
3
15 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 7.5
4
Romanian Deadlift (Barbell)
3
12 reps
RPE 7.5
5
Squat (Barbell)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
6
Abs Crunch (Weighted)
3
25 reps
RPE 8
7
Hanging Leg Raise
3
25 reps
RPE 8
8
Reverse Abs Crunch (Bodyweight)
3
25 reps
RPE 8
9
Hanging Toes To Bar
3
25 reps
RPE 7.5
10
Sit Up
3
25 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
1.5 mins
RPE 8.5
2
Single Leg Hip Thrust
3
15 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 7.5
4
Romanian Deadlift (Barbell)
3
12 reps
RPE 7.5
5
Squat (Barbell)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
6
Abs Crunch (Weighted)
3
25 reps
RPE 8
7
Hanging Leg Raise
3
25 reps
RPE 8
8
Reverse Abs Crunch (Bodyweight)
3
25 reps
RPE 8
9
Hanging Toes To Bar
3
25 reps
RPE 7.5
10
Sit Up
3
25 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
1.5 mins
RPE 8.5
2
Single Leg Hip Thrust
3
15 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 7.5
4
Romanian Deadlift (Barbell)
3
12 reps
RPE 7.5
5
Squat (Barbell)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
6
Abs Crunch (Weighted)
3
25 reps
RPE 8
7
Hanging Leg Raise
3
25 reps
RPE 8
8
Reverse Abs Crunch (Bodyweight)
3
25 reps
RPE 8
9
Hanging Toes To Bar
3
25 reps
RPE 7.5
10
Sit Up
3
25 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
1.5 mins
RPE 8.5
2
Single Leg Hip Thrust
3
15 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 7.5
4
Romanian Deadlift (Barbell)
3
12 reps
RPE 7.5
5
Squat (Barbell)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
6
Abs Crunch (Weighted)
3
25 reps
RPE 8
7
Hanging Leg Raise
3
25 reps
RPE 8
8
Reverse Abs Crunch (Bodyweight)
3
25 reps
RPE 8
9
Hanging Toes To Bar
3
25 reps
RPE 7.5
10
Sit Up
3
25 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Push Up
5
15 reps
RPE 7.5
3
Pec Fly (Dumbbell)
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
4
Push Up
5
10 reps
RPE 7.5
5
Bicep Curl (Dumbbell)
4
12 reps
RPE 7.5
6
Tricep Kickback
4
15 reps
RPE 7.5
7
Dip (Bodyweight)
4
20 reps
RPE 7.5
8
Abs Crunch (Weighted)
3
25 reps
RPE 7.5
9
Hanging Leg Raise
3
25 reps
RPE 7.5
10
Reverse Abs Crunch (Bodyweight)
3
25 reps
RPE 7.5
11
Hanging Toes To Bar
3
25 reps
RPE 7.5
12
Sit Up
1
25 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Push Up
5
15 reps
RPE 7.5
3
Pec Fly (Dumbbell)
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
4
Push Up
5
10 reps
RPE 7.5
5
Bicep Curl (Dumbbell)
4
12 reps
RPE 7.5
6
Tricep Kickback
4
15 reps
RPE 7.5
7
Dip (Bodyweight)
4
20 reps
RPE 7.5
8
Abs Crunch (Weighted)
3
25 reps
RPE 7.5
9
Hanging Leg Raise
3
25 reps
RPE 7.5
10
Reverse Abs Crunch (Bodyweight)
3
25 reps
RPE 7.5
11
Hanging Toes To Bar
3
25 reps
RPE 7.5
12
Sit Up
1
25 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Push Up
5
15 reps
RPE 7.5
3
Pec Fly (Dumbbell)
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
4
Push Up
5
10 reps
RPE 7.5
5
Bicep Curl (Dumbbell)
4
12 reps
RPE 7.5
6
Tricep Kickback
4
15 reps
RPE 7.5
7
Dip (Bodyweight)
4
20 reps
RPE 7.5
8
Abs Crunch (Weighted)
3
25 reps
RPE 7.5
9
Hanging Leg Raise
3
25 reps
RPE 7.5
10
Reverse Abs Crunch (Bodyweight)
3
25 reps
RPE 7.5
11
Hanging Toes To Bar
3
25 reps
RPE 7.5
12
Sit Up
1
25 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Push Up
5
15 reps
RPE 7.5
3
Pec Fly (Dumbbell)
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
4
Push Up
5
10 reps
RPE 7.5
5
Bicep Curl (Dumbbell)
4
12 reps
RPE 7.5
6
Tricep Kickback
4
15 reps
RPE 7.5
7
Dip (Bodyweight)
4
20 reps
RPE 7.5
8
Abs Crunch (Weighted)
3
25 reps
RPE 7.5
9
Hanging Leg Raise
3
25 reps
RPE 7.5
10
Reverse Abs Crunch (Bodyweight)
3
25 reps
RPE 7.5
11
Hanging Toes To Bar
3
25 reps
RPE 7.5
12
Sit Up
1
25 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Push Up
5
15 reps
RPE 7.5
3
Pec Fly (Dumbbell)
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
4
Push Up
5
10 reps
RPE 7.5
5
Bicep Curl (Dumbbell)
4
12 reps
RPE 7.5
6
Tricep Kickback
4
15 reps
RPE 7.5
7
Dip (Bodyweight)
4
20 reps
RPE 7.5
8
Abs Crunch (Weighted)
3
25 reps
RPE 7.5
9
Hanging Leg Raise
3
25 reps
RPE 7.5
10
Reverse Abs Crunch (Bodyweight)
3
25 reps
RPE 7.5
11
Hanging Toes To Bar
3
25 reps
RPE 7.5
12
Sit Up
1
25 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Push Up
5
15 reps
RPE 7.5
3
Pec Fly (Dumbbell)
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
4
Push Up
5
10 reps
RPE 7.5
5
Bicep Curl (Dumbbell)
4
12 reps
RPE 7.5
6
Tricep Kickback
4
15 reps
RPE 7.5
7
Dip (Bodyweight)
4
20 reps
RPE 7.5
8
Abs Crunch (Weighted)
3
25 reps
RPE 7.5
9
Hanging Leg Raise
3
25 reps
RPE 7.5
10
Reverse Abs Crunch (Bodyweight)
3
25 reps
RPE 7.5
11
Hanging Toes To Bar
3
25 reps
RPE 7.5
12
Sit Up
1
25 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Push Up
5
15 reps
RPE 7.5
3
Pec Fly (Dumbbell)
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
4
Push Up
5
10 reps
RPE 7.5
5
Bicep Curl (Dumbbell)
4
12 reps
RPE 7.5
6
Tricep Kickback
4
15 reps
RPE 7.5
7
Dip (Bodyweight)
4
20 reps
RPE 7.5
8
Abs Crunch (Weighted)
3
25 reps
RPE 7.5
9
Hanging Leg Raise
3
25 reps
RPE 7.5
10
Reverse Abs Crunch (Bodyweight)
3
25 reps
RPE 7.5
11
Hanging Toes To Bar
3
25 reps
RPE 7.5
12
Sit Up
1
25 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Push Up
5
15 reps
RPE 7.5
3
Pec Fly (Dumbbell)
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
4
Push Up
5
10 reps
RPE 7.5
5
Bicep Curl (Dumbbell)
4
12 reps
RPE 7.5
6
Tricep Kickback
4
15 reps
RPE 7.5
7
Dip (Bodyweight)
4
20 reps
RPE 7.5
8
Abs Crunch (Weighted)
3
25 reps
RPE 7.5
9
Hanging Leg Raise
3
25 reps
RPE 7.5
10
Reverse Abs Crunch (Bodyweight)
3
25 reps
RPE 7.5
11
Hanging Toes To Bar
3
25 reps
RPE 7.5
12
Sit Up
1
25 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Push Up
5
15 reps
RPE 7.5
3
Pec Fly (Dumbbell)
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
4
Push Up
5
10 reps
RPE 7.5
5
Bicep Curl (Dumbbell)
4
12 reps
RPE 7.5
6
Tricep Kickback
4
15 reps
RPE 7.5
7
Dip (Bodyweight)
4
20 reps
RPE 7.5
8
Abs Crunch (Weighted)
3
25 reps
RPE 7.5
9
Hanging Leg Raise
3
25 reps
RPE 7.5
10
Reverse Abs Crunch (Bodyweight)
3
25 reps
RPE 7.5
11
Hanging Toes To Bar
3
25 reps
RPE 7.5
12
Sit Up
1
25 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Push Up
5
15 reps
RPE 7.5
3
Pec Fly (Dumbbell)
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
4
Push Up
5
10 reps
RPE 7.5
5
Bicep Curl (Dumbbell)
4
12 reps
RPE 7.5
6
Tricep Kickback
4
15 reps
RPE 7.5
7
Dip (Bodyweight)
4
20 reps
RPE 7.5
8
Abs Crunch (Weighted)
3
25 reps
RPE 7.5
9
Hanging Leg Raise
3
25 reps
RPE 7.5
10
Reverse Abs Crunch (Bodyweight)
3
25 reps
RPE 7.5
11
Hanging Toes To Bar
3
25 reps
RPE 7.5
12
Sit Up
1
25 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Push Up
5
15 reps
RPE 7.5
3
Pec Fly (Dumbbell)
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
4
Push Up
5
10 reps
RPE 7.5
5
Bicep Curl (Dumbbell)
4
12 reps
RPE 7.5
6
Tricep Kickback
4
15 reps
RPE 7.5
7
Dip (Bodyweight)
4
20 reps
RPE 7.5
8
Abs Crunch (Weighted)
3
25 reps
RPE 7.5
9
Hanging Leg Raise
3
25 reps
RPE 7.5
10
Reverse Abs Crunch (Bodyweight)
3
25 reps
RPE 7.5
11
Hanging Toes To Bar
3
25 reps
RPE 7.5
12
Sit Up
1
25 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Push Up
5
15 reps
RPE 7.5
3
Pec Fly (Dumbbell)
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
4
Push Up
5
10 reps
RPE 7.5
5
Bicep Curl (Dumbbell)
4
12 reps
RPE 7.5
6
Tricep Kickback
4
15 reps
RPE 7.5
7
Dip (Bodyweight)
4
20 reps
RPE 7.5
8
Abs Crunch (Weighted)
3
25 reps
RPE 7.5
9
Hanging Leg Raise
3
25 reps
RPE 7.5
10
Reverse Abs Crunch (Bodyweight)
3
25 reps
RPE 7.5
11
Hanging Toes To Bar
3
25 reps
RPE 7.5
12
Sit Up
1
25 reps
RPE 7.5
Week 1
1 / 12 Weeks
Day 3
1
Lunge (Dumbbell)
3 Sets
1.5 mins
@8.5
2
Single Leg Hip Thrust
3 Sets
15 Reps
@8
3
Leg Curl
3 Sets
12 Reps
@7.5
4
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@7.5
5
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@8
@8
@8
@8
@8
@8
@8
@8
@8
@8
6
Abs Crunch (Weighted)
3 Sets
25 Reps
@8
7
Hanging Leg Raise
3 Sets
25 Reps
@8
8
Reverse Abs Crunch (Bodyweight)
3 Sets
25 Reps
@8
9
Hanging Toes To Bar
3 Sets
25 Reps
@7.5
10
Sit Up
3 Sets
25 Reps
@7.5
Day 2
1
Single Arm Row (Dumbbell)
3 Sets
12 Reps
@7.5
2
Lat Pulldown (Neutral Grip)
3 Sets
12 Reps
@8
3
Bent Over Row (Barbell)
3 Sets
12 Reps
@7.5
4
Alternating Dumbbell Curl
3 Sets
12 Reps
@7.5
5
Bicep Curl (Barbell)
3 Sets
12 Reps
@7.5
6
Hammer Curl
3 Sets
12 Reps
@8
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@7
2
Pec Fly (Dumbbell)
3 Sets
12 Reps
@7
3
Push Up
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@6
@6
@6
@6
@6
@6
@6
@6
@6
@6
4
Tricep Kickback
3 Sets
15 Reps
@8.5
5
Tricep Pushdown (Cable)
2 Sets
20 Reps
@8.5
6
Dip (Bodyweight)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@6.5
@6.5
@6.5
@6.5
@6.5
@6.5
@6.5
@6.5
@6.5
@6.5
Day 4
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
@8
@8
@8
@8
@8
2
Push Up
5 Sets
15 Reps
@7.5
3
Pec Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
@7.5
@7.5
@7.5
@7.5
@7.5
4
Push Up
5 Sets
10 Reps
@7.5
5
Bicep Curl (Dumbbell)
4 Sets
12 Reps
@7.5
6
Tricep Kickback
4 Sets
15 Reps
@7.5
7
Dip (Bodyweight)
4 Sets
20 Reps
@7.5
8
Abs Crunch (Weighted)
3 Sets
25 Reps
@7.5
9
Hanging Leg Raise
3 Sets
25 Reps
@7.5
10
Reverse Abs Crunch (Bodyweight)
3 Sets
25 Reps
@7.5
11
Hanging Toes To Bar
3 Sets
25 Reps
@7.5
12
Sit Up
1 Set
25 Reps
@7.5