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BoostcampPNG

RIZZO

by Christopher R.
3 athletes joined

Program Description

Build as much muscle and strength as possible. Why not?

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jun 09, 2025 03:18
  • Last Edited
    Jun 11, 2025 06:38
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5-7 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
3
Cable Crossover
3
12-15 reps
RPE 10
4
Tricep Rope Push Down (Cable)
4
8-12 reps
-
5
Overhead Tricep Extension (Cable)
4
12-15 reps
-
6
Dip (Bodyweight)
4
AMRAP
-
7
Push Up (Weighted)
2
AMRAP
-
8
Lateral Raise (Dumbbell)
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5-7 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
3
Cable Crossover
3
12-15 reps
RPE 10
4
Tricep Rope Push Down (Cable)
4
8-12 reps
-
5
Overhead Tricep Extension (Cable)
4
12-15 reps
-
6
Dip (Bodyweight)
4
AMRAP
-
7
Push Up (Weighted)
2
AMRAP
-
8
Lateral Raise (Dumbbell)
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5-7 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
3
Cable Crossover
3
12-15 reps
RPE 10
4
Tricep Rope Push Down (Cable)
4
8-12 reps
-
5
Overhead Tricep Extension (Cable)
4
12-15 reps
-
6
Dip (Bodyweight)
4
AMRAP
-
7
Push Up (Weighted)
2
AMRAP
-
8
Lateral Raise (Dumbbell)
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5-7 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
3
Cable Crossover
3
12-15 reps
RPE 10
4
Tricep Rope Push Down (Cable)
4
8-12 reps
-
5
Overhead Tricep Extension (Cable)
4
12-15 reps
-
6
Dip (Bodyweight)
4
AMRAP
-
7
Push Up (Weighted)
2
AMRAP
-
8
Lateral Raise (Dumbbell)
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5-7 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
3
Cable Crossover
3
12-15 reps
RPE 10
4
Tricep Rope Push Down (Cable)
4
8-12 reps
-
5
Overhead Tricep Extension (Cable)
4
12-15 reps
-
6
Dip (Bodyweight)
4
AMRAP
-
7
Push Up (Weighted)
2
AMRAP
-
8
Lateral Raise (Dumbbell)
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5-7 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
3
Cable Crossover
3
12-15 reps
RPE 10
4
Tricep Rope Push Down (Cable)
4
8-12 reps
-
5
Overhead Tricep Extension (Cable)
4
12-15 reps
-
6
Dip (Bodyweight)
4
AMRAP
-
7
Push Up (Weighted)
2
AMRAP
-
8
Lateral Raise (Dumbbell)
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5-7 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
3
Cable Crossover
3
12-15 reps
RPE 10
4
Tricep Rope Push Down (Cable)
4
8-12 reps
-
5
Overhead Tricep Extension (Cable)
4
12-15 reps
-
6
Dip (Bodyweight)
4
AMRAP
-
7
Push Up (Weighted)
2
AMRAP
-
8
Lateral Raise (Dumbbell)
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5-7 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
3
Cable Crossover
3
12-15 reps
RPE 10
4
Tricep Rope Push Down (Cable)
4
8-12 reps
-
5
Overhead Tricep Extension (Cable)
4
12-15 reps
-
6
Dip (Bodyweight)
4
AMRAP
-
7
Push Up (Weighted)
2
AMRAP
-
8
Lateral Raise (Dumbbell)
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5-7 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
3
Cable Crossover
3
12-15 reps
RPE 10
4
Tricep Rope Push Down (Cable)
4
8-12 reps
-
5
Overhead Tricep Extension (Cable)
4
12-15 reps
-
6
Dip (Bodyweight)
4
AMRAP
-
7
Push Up (Weighted)
2
AMRAP
-
8
Lateral Raise (Dumbbell)
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5-7 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
3
Cable Crossover
3
12-15 reps
RPE 10
4
Tricep Rope Push Down (Cable)
4
8-12 reps
-
5
Overhead Tricep Extension (Cable)
4
12-15 reps
-
6
Dip (Bodyweight)
4
AMRAP
-
7
Push Up (Weighted)
2
AMRAP
-
8
Lateral Raise (Dumbbell)
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5-7 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
3
Cable Crossover
3
12-15 reps
RPE 10
4
Tricep Rope Push Down (Cable)
4
8-12 reps
-
5
Overhead Tricep Extension (Cable)
4
12-15 reps
-
6
Dip (Bodyweight)
4
AMRAP
-
7
Push Up (Weighted)
2
AMRAP
-
8
Lateral Raise (Dumbbell)
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5-7 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
3
Cable Crossover
3
12-15 reps
RPE 10
4
Tricep Rope Push Down (Cable)
4
8-12 reps
-
5
Overhead Tricep Extension (Cable)
4
12-15 reps
-
6
Dip (Bodyweight)
4
AMRAP
-
7
Push Up (Weighted)
2
AMRAP
-
8
Lateral Raise (Dumbbell)
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5-7 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
3
Cable Crossover
3
12-15 reps
RPE 10
4
Tricep Rope Push Down (Cable)
4
8-12 reps
-
5
Overhead Tricep Extension (Cable)
4
12-15 reps
-
6
Dip (Bodyweight)
4
AMRAP
-
7
Push Up (Weighted)
2
AMRAP
-
8
Lateral Raise (Dumbbell)
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5-7 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
3
Cable Crossover
3
12-15 reps
RPE 10
4
Tricep Rope Push Down (Cable)
4
8-12 reps
-
5
Overhead Tricep Extension (Cable)
4
12-15 reps
-
6
Dip (Bodyweight)
4
AMRAP
-
7
Push Up (Weighted)
2
AMRAP
-
8
Lateral Raise (Dumbbell)
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5-7 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
3
Cable Crossover
3
12-15 reps
RPE 10
4
Tricep Rope Push Down (Cable)
4
8-12 reps
-
5
Overhead Tricep Extension (Cable)
4
12-15 reps
-
6
Dip (Bodyweight)
4
AMRAP
-
7
Push Up (Weighted)
2
AMRAP
-
8
Lateral Raise (Dumbbell)
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5-7 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
3
Cable Crossover
3
12-15 reps
RPE 10
4
Tricep Rope Push Down (Cable)
4
8-12 reps
-
5
Overhead Tricep Extension (Cable)
4
12-15 reps
-
6
Dip (Bodyweight)
4
AMRAP
-
7
Push Up (Weighted)
2
AMRAP
-
8
Lateral Raise (Dumbbell)
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5-7 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
3
Cable Crossover
3
12-15 reps
RPE 10
4
Tricep Rope Push Down (Cable)
4
8-12 reps
-
5
Overhead Tricep Extension (Cable)
4
12-15 reps
-
6
Dip (Bodyweight)
4
AMRAP
-
7
Push Up (Weighted)
2
AMRAP
-
8
Lateral Raise (Dumbbell)
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5-7 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
3
Cable Crossover
3
12-15 reps
RPE 10
4
Tricep Rope Push Down (Cable)
4
8-12 reps
-
5
Overhead Tricep Extension (Cable)
4
12-15 reps
-
6
Dip (Bodyweight)
4
AMRAP
-
7
Push Up (Weighted)
2
AMRAP
-
8
Lateral Raise (Dumbbell)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
-
2
Wide Grip Lat Pulldown
3
12-15 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
5
T-Bar Row
3
8-12 reps
-
6
Seated Row (Cable)
3
12-15 reps
-
7
Incline Curl (Dumbbell)
3
8-12 reps
-
8
Hammer Curl (Dumbbell)
3
8-12 reps
-
9
Decline Sit Ups
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
-
2
Wide Grip Lat Pulldown
3
12-15 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
5
T-Bar Row
3
8-12 reps
-
6
Seated Row (Cable)
3
12-15 reps
-
7
Incline Curl (Dumbbell)
3
8-12 reps
-
8
Hammer Curl (Dumbbell)
3
8-12 reps
-
9
Decline Sit Ups
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
-
2
Wide Grip Lat Pulldown
3
12-15 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
5
T-Bar Row
3
8-12 reps
-
6
Seated Row (Cable)
3
12-15 reps
-
7
Incline Curl (Dumbbell)
3
8-12 reps
-
8
Hammer Curl (Dumbbell)
3
8-12 reps
-
9
Decline Sit Ups
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
-
2
Wide Grip Lat Pulldown
3
12-15 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
5
T-Bar Row
3
8-12 reps
-
6
Seated Row (Cable)
3
12-15 reps
-
7
Incline Curl (Dumbbell)
3
8-12 reps
-
8
Hammer Curl (Dumbbell)
3
8-12 reps
-
9
Decline Sit Ups
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
-
2
Wide Grip Lat Pulldown
3
12-15 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
5
T-Bar Row
3
8-12 reps
-
6
Seated Row (Cable)
3
12-15 reps
-
7
Incline Curl (Dumbbell)
3
8-12 reps
-
8
Hammer Curl (Dumbbell)
3
8-12 reps
-
9
Decline Sit Ups
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
-
2
Wide Grip Lat Pulldown
3
12-15 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
5
T-Bar Row
3
8-12 reps
-
6
Seated Row (Cable)
3
12-15 reps
-
7
Incline Curl (Dumbbell)
3
8-12 reps
-
8
Hammer Curl (Dumbbell)
3
8-12 reps
-
9
Decline Sit Ups
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
-
2
Wide Grip Lat Pulldown
3
12-15 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
5
T-Bar Row
3
8-12 reps
-
6
Seated Row (Cable)
3
12-15 reps
-
7
Incline Curl (Dumbbell)
3
8-12 reps
-
8
Hammer Curl (Dumbbell)
3
8-12 reps
-
9
Decline Sit Ups
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
-
2
Wide Grip Lat Pulldown
3
12-15 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
5
T-Bar Row
3
8-12 reps
-
6
Seated Row (Cable)
3
12-15 reps
-
7
Incline Curl (Dumbbell)
3
8-12 reps
-
8
Hammer Curl (Dumbbell)
3
8-12 reps
-
9
Decline Sit Ups
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
-
2
Wide Grip Lat Pulldown
3
12-15 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
5
T-Bar Row
3
8-12 reps
-
6
Seated Row (Cable)
3
12-15 reps
-
7
Incline Curl (Dumbbell)
3
8-12 reps
-
8
Hammer Curl (Dumbbell)
3
8-12 reps
-
9
Decline Sit Ups
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
-
2
Wide Grip Lat Pulldown
3
12-15 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
5
T-Bar Row
3
8-12 reps
-
6
Seated Row (Cable)
3
12-15 reps
-
7
Incline Curl (Dumbbell)
3
8-12 reps
-
8
Hammer Curl (Dumbbell)
3
8-12 reps
-
9
Decline Sit Ups
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
-
2
Wide Grip Lat Pulldown
3
12-15 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
5
T-Bar Row
3
8-12 reps
-
6
Seated Row (Cable)
3
12-15 reps
-
7
Incline Curl (Dumbbell)
3
8-12 reps
-
8
Hammer Curl (Dumbbell)
3
8-12 reps
-
9
Decline Sit Ups
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
-
2
Wide Grip Lat Pulldown
3
12-15 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
5
T-Bar Row
3
8-12 reps
-
6
Seated Row (Cable)
3
12-15 reps
-
7
Incline Curl (Dumbbell)
3
8-12 reps
-
8
Hammer Curl (Dumbbell)
3
8-12 reps
-
9
Decline Sit Ups
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
-
2
Wide Grip Lat Pulldown
3
12-15 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
5
T-Bar Row
3
8-12 reps
-
6
Seated Row (Cable)
3
12-15 reps
-
7
Incline Curl (Dumbbell)
3
8-12 reps
-
8
Hammer Curl (Dumbbell)
3
8-12 reps
-
9
Decline Sit Ups
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
-
2
Wide Grip Lat Pulldown
3
12-15 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
5
T-Bar Row
3
8-12 reps
-
6
Seated Row (Cable)
3
12-15 reps
-
7
Incline Curl (Dumbbell)
3
8-12 reps
-
8
Hammer Curl (Dumbbell)
3
8-12 reps
-
9
Decline Sit Ups
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
-
2
Wide Grip Lat Pulldown
3
12-15 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
5
T-Bar Row
3
8-12 reps
-
6
Seated Row (Cable)
3
12-15 reps
-
7
Incline Curl (Dumbbell)
3
8-12 reps
-
8
Hammer Curl (Dumbbell)
3
8-12 reps
-
9
Decline Sit Ups
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
-
2
Wide Grip Lat Pulldown
3
12-15 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
5
T-Bar Row
3
8-12 reps
-
6
Seated Row (Cable)
3
12-15 reps
-
7
Incline Curl (Dumbbell)
3
8-12 reps
-
8
Hammer Curl (Dumbbell)
3
8-12 reps
-
9
Decline Sit Ups
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
-
2
Wide Grip Lat Pulldown
3
12-15 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
5
T-Bar Row
3
8-12 reps
-
6
Seated Row (Cable)
3
12-15 reps
-
7
Incline Curl (Dumbbell)
3
8-12 reps
-
8
Hammer Curl (Dumbbell)
3
8-12 reps
-
9
Decline Sit Ups
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
-
2
Wide Grip Lat Pulldown
3
12-15 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
5
T-Bar Row
3
8-12 reps
-
6
Seated Row (Cable)
3
12-15 reps
-
7
Incline Curl (Dumbbell)
3
8-12 reps
-
8
Hammer Curl (Dumbbell)
3
8-12 reps
-
9
Decline Sit Ups
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8-12 reps
-
2
Upright Row (Barbell)
4
12-15 reps
-
3
Rear Delt Fly (Cable)
4
12-15 reps
-
4
Bicep Curl (Barbell)
3
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
4
12-15 reps
-
6
Overhead Tricep Extension (Cable)
4
12-15 reps
-
7
Lateral Raise (Dumbbell)
4
AMRAP
-
8
Weighted Dips Or Pushups
3
AMRAP
-
9
Pull-Up (Bodyweight)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8-12 reps
-
2
Upright Row (Barbell)
4
12-15 reps
-
3
Rear Delt Fly (Cable)
4
12-15 reps
-
4
Bicep Curl (Barbell)
3
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
4
12-15 reps
-
6
Overhead Tricep Extension (Cable)
4
12-15 reps
-
7
Lateral Raise (Dumbbell)
4
AMRAP
-
8
Weighted Dips Or Pushups
3
AMRAP
-
9
Pull-Up (Bodyweight)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8-12 reps
-
2
Upright Row (Barbell)
4
12-15 reps
-
3
Rear Delt Fly (Cable)
4
12-15 reps
-
4
Bicep Curl (Barbell)
3
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
4
12-15 reps
-
6
Overhead Tricep Extension (Cable)
4
12-15 reps
-
7
Lateral Raise (Dumbbell)
4
AMRAP
-
8
Weighted Dips Or Pushups
3
AMRAP
-
9
Pull-Up (Bodyweight)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8-12 reps
-
2
Upright Row (Barbell)
4
12-15 reps
-
3
Rear Delt Fly (Cable)
4
12-15 reps
-
4
Bicep Curl (Barbell)
3
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
4
12-15 reps
-
6
Overhead Tricep Extension (Cable)
4
12-15 reps
-
7
Lateral Raise (Dumbbell)
4
AMRAP
-
8
Weighted Dips Or Pushups
3
AMRAP
-
9
Pull-Up (Bodyweight)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8-12 reps
-
2
Upright Row (Barbell)
4
12-15 reps
-
3
Rear Delt Fly (Cable)
4
12-15 reps
-
4
Bicep Curl (Barbell)
3
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
4
12-15 reps
-
6
Overhead Tricep Extension (Cable)
4
12-15 reps
-
7
Lateral Raise (Dumbbell)
4
AMRAP
-
8
Weighted Dips Or Pushups
3
AMRAP
-
9
Pull-Up (Bodyweight)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8-12 reps
-
2
Upright Row (Barbell)
4
12-15 reps
-
3
Rear Delt Fly (Cable)
4
12-15 reps
-
4
Bicep Curl (Barbell)
3
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
4
12-15 reps
-
6
Overhead Tricep Extension (Cable)
4
12-15 reps
-
7
Lateral Raise (Dumbbell)
4
AMRAP
-
8
Weighted Dips Or Pushups
3
AMRAP
-
9
Pull-Up (Bodyweight)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8-12 reps
-
2
Upright Row (Barbell)
4
12-15 reps
-
3
Rear Delt Fly (Cable)
4
12-15 reps
-
4
Bicep Curl (Barbell)
3
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
4
12-15 reps
-
6
Overhead Tricep Extension (Cable)
4
12-15 reps
-
7
Lateral Raise (Dumbbell)
4
AMRAP
-
8
Weighted Dips Or Pushups
3
AMRAP
-
9
Pull-Up (Bodyweight)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8-12 reps
-
2
Upright Row (Barbell)
4
12-15 reps
-
3
Rear Delt Fly (Cable)
4
12-15 reps
-
4
Bicep Curl (Barbell)
3
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
4
12-15 reps
-
6
Overhead Tricep Extension (Cable)
4
12-15 reps
-
7
Lateral Raise (Dumbbell)
4
AMRAP
-
8
Weighted Dips Or Pushups
3
AMRAP
-
9
Pull-Up (Bodyweight)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8-12 reps
-
2
Upright Row (Barbell)
4
12-15 reps
-
3
Rear Delt Fly (Cable)
4
12-15 reps
-
4
Bicep Curl (Barbell)
3
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
4
12-15 reps
-
6
Overhead Tricep Extension (Cable)
4
12-15 reps
-
7
Lateral Raise (Dumbbell)
4
AMRAP
-
8
Weighted Dips Or Pushups
3
AMRAP
-
9
Pull-Up (Bodyweight)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8-12 reps
-
2
Upright Row (Barbell)
4
12-15 reps
-
3
Rear Delt Fly (Cable)
4
12-15 reps
-
4
Bicep Curl (Barbell)
3
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
4
12-15 reps
-
6
Overhead Tricep Extension (Cable)
4
12-15 reps
-
7
Lateral Raise (Dumbbell)
4
AMRAP
-
8
Weighted Dips Or Pushups
3
AMRAP
-
9
Pull-Up (Bodyweight)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8-12 reps
-
2
Upright Row (Barbell)
4
12-15 reps
-
3
Rear Delt Fly (Cable)
4
12-15 reps
-
4
Bicep Curl (Barbell)
3
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
4
12-15 reps
-
6
Overhead Tricep Extension (Cable)
4
12-15 reps
-
7
Lateral Raise (Dumbbell)
4
AMRAP
-
8
Weighted Dips Or Pushups
3
AMRAP
-
9
Pull-Up (Bodyweight)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8-12 reps
-
2
Upright Row (Barbell)
4
12-15 reps
-
3
Rear Delt Fly (Cable)
4
12-15 reps
-
4
Bicep Curl (Barbell)
3
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
4
12-15 reps
-
6
Overhead Tricep Extension (Cable)
4
12-15 reps
-
7
Lateral Raise (Dumbbell)
4
AMRAP
-
8
Weighted Dips Or Pushups
3
AMRAP
-
9
Pull-Up (Bodyweight)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8-12 reps
-
2
Upright Row (Barbell)
4
12-15 reps
-
3
Rear Delt Fly (Cable)
4
12-15 reps
-
4
Bicep Curl (Barbell)
3
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
4
12-15 reps
-
6
Overhead Tricep Extension (Cable)
4
12-15 reps
-
7
Lateral Raise (Dumbbell)
4
AMRAP
-
8
Weighted Dips Or Pushups
3
AMRAP
-
9
Pull-Up (Bodyweight)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8-12 reps
-
2
Upright Row (Barbell)
4
12-15 reps
-
3
Rear Delt Fly (Cable)
4
12-15 reps
-
4
Bicep Curl (Barbell)
3
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
4
12-15 reps
-
6
Overhead Tricep Extension (Cable)
4
12-15 reps
-
7
Lateral Raise (Dumbbell)
4
AMRAP
-
8
Weighted Dips Or Pushups
3
AMRAP
-
9
Pull-Up (Bodyweight)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8-12 reps
-
2
Upright Row (Barbell)
4
12-15 reps
-
3
Rear Delt Fly (Cable)
4
12-15 reps
-
4
Bicep Curl (Barbell)
3
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
4
12-15 reps
-
6
Overhead Tricep Extension (Cable)
4
12-15 reps
-
7
Lateral Raise (Dumbbell)
4
AMRAP
-
8
Weighted Dips Or Pushups
3
AMRAP
-
9
Pull-Up (Bodyweight)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8-12 reps
-
2
Upright Row (Barbell)
4
12-15 reps
-
3
Rear Delt Fly (Cable)
4
12-15 reps
-
4
Bicep Curl (Barbell)
3
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
4
12-15 reps
-
6
Overhead Tricep Extension (Cable)
4
12-15 reps
-
7
Lateral Raise (Dumbbell)
4
AMRAP
-
8
Weighted Dips Or Pushups
3
AMRAP
-
9
Pull-Up (Bodyweight)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8-12 reps
-
2
Upright Row (Barbell)
4
12-15 reps
-
3
Rear Delt Fly (Cable)
4
12-15 reps
-
4
Bicep Curl (Barbell)
3
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
4
12-15 reps
-
6
Overhead Tricep Extension (Cable)
4
12-15 reps
-
7
Lateral Raise (Dumbbell)
4
AMRAP
-
8
Weighted Dips Or Pushups
3
AMRAP
-
9
Pull-Up (Bodyweight)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8-12 reps
-
2
Upright Row (Barbell)
4
12-15 reps
-
3
Rear Delt Fly (Cable)
4
12-15 reps
-
4
Bicep Curl (Barbell)
3
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
4
12-15 reps
-
6
Overhead Tricep Extension (Cable)
4
12-15 reps
-
7
Lateral Raise (Dumbbell)
4
AMRAP
-
8
Weighted Dips Or Pushups
3
AMRAP
-
9
Pull-Up (Bodyweight)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12-15 reps
RPE 7
2
Hack Squat
4
8-12 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
4
Leg Curl
3
12-15 reps
-
5
Leg Extension
3
12-15 reps
-
6
Decline Sit Up (Weighted)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12-15 reps
RPE 7
2
Hack Squat
4
8-12 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
4
Leg Curl
3
12-15 reps
-
5
Leg Extension
3
12-15 reps
-
6
Decline Sit Up (Weighted)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12-15 reps
RPE 7
2
Hack Squat
4
8-12 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
4
Leg Curl
3
12-15 reps
-
5
Leg Extension
3
12-15 reps
-
6
Decline Sit Up (Weighted)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12-15 reps
RPE 7
2
Hack Squat
4
8-12 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
4
Leg Curl
3
12-15 reps
-
5
Leg Extension
3
12-15 reps
-
6
Decline Sit Up (Weighted)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12-15 reps
RPE 7
2
Hack Squat
4
8-12 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
4
Leg Curl
3
12-15 reps
-
5
Leg Extension
3
12-15 reps
-
6
Decline Sit Up (Weighted)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12-15 reps
RPE 7
2
Hack Squat
4
8-12 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
4
Leg Curl
3
12-15 reps
-
5
Leg Extension
3
12-15 reps
-
6
Decline Sit Up (Weighted)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12-15 reps
RPE 7
2
Hack Squat
4
8-12 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
4
Leg Curl
3
12-15 reps
-
5
Leg Extension
3
12-15 reps
-
6
Decline Sit Up (Weighted)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12-15 reps
RPE 7
2
Hack Squat
4
8-12 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
4
Leg Curl
3
12-15 reps
-
5
Leg Extension
3
12-15 reps
-
6
Decline Sit Up (Weighted)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12-15 reps
RPE 7
2
Hack Squat
4
8-12 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
4
Leg Curl
3
12-15 reps
-
5
Leg Extension
3
12-15 reps
-
6
Decline Sit Up (Weighted)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12-15 reps
RPE 7
2
Hack Squat
4
8-12 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
4
Leg Curl
3
12-15 reps
-
5
Leg Extension
3
12-15 reps
-
6
Decline Sit Up (Weighted)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12-15 reps
RPE 7
2
Hack Squat
4
8-12 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
4
Leg Curl
3
12-15 reps
-
5
Leg Extension
3
12-15 reps
-
6
Decline Sit Up (Weighted)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12-15 reps
RPE 7
2
Hack Squat
4
8-12 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
4
Leg Curl
3
12-15 reps
-
5
Leg Extension
3
12-15 reps
-
6
Decline Sit Up (Weighted)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12-15 reps
RPE 7
2
Hack Squat
4
8-12 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
4
Leg Curl
3
12-15 reps
-
5
Leg Extension
3
12-15 reps
-
6
Decline Sit Up (Weighted)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12-15 reps
RPE 7
2
Hack Squat
4
8-12 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
4
Leg Curl
3
12-15 reps
-
5
Leg Extension
3
12-15 reps
-
6
Decline Sit Up (Weighted)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12-15 reps
RPE 7
2
Hack Squat
4
8-12 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
4
Leg Curl
3
12-15 reps
-
5
Leg Extension
3
12-15 reps
-
6
Decline Sit Up (Weighted)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12-15 reps
RPE 7
2
Hack Squat
4
8-12 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
4
Leg Curl
3
12-15 reps
-
5
Leg Extension
3
12-15 reps
-
6
Decline Sit Up (Weighted)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12-15 reps
RPE 7
2
Hack Squat
4
8-12 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
4
Leg Curl
3
12-15 reps
-
5
Leg Extension
3
12-15 reps
-
6
Decline Sit Up (Weighted)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12-15 reps
RPE 7
2
Hack Squat
4
8-12 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
4
Leg Curl
3
12-15 reps
-
5
Leg Extension
3
12-15 reps
-
6
Decline Sit Up (Weighted)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Bench Press (Barbell)
3
6-10 reps
-
3
Omni-Directional Cable Flies
3
12-15 reps
-
4
Dip (Weighted)
4
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
7
Lateral Raise (Dumbbell)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Bench Press (Barbell)
3
6-10 reps
-
3
Omni-Directional Cable Flies
3
12-15 reps
-
4
Dip (Weighted)
4
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
7
Lateral Raise (Dumbbell)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Bench Press (Barbell)
3
6-10 reps
-
3
Omni-Directional Cable Flies
3
12-15 reps
-
4
Dip (Weighted)
4
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
7
Lateral Raise (Dumbbell)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Bench Press (Barbell)
3
6-10 reps
-
3
Omni-Directional Cable Flies
3
12-15 reps
-
4
Dip (Weighted)
4
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
7
Lateral Raise (Dumbbell)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Bench Press (Barbell)
3
6-10 reps
-
3
Omni-Directional Cable Flies
3
12-15 reps
-
4
Dip (Weighted)
4
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
7
Lateral Raise (Dumbbell)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Bench Press (Barbell)
3
6-10 reps
-
3
Omni-Directional Cable Flies
3
12-15 reps
-
4
Dip (Weighted)
4
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
7
Lateral Raise (Dumbbell)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Bench Press (Barbell)
3
6-10 reps
-
3
Omni-Directional Cable Flies
3
12-15 reps
-
4
Dip (Weighted)
4
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
7
Lateral Raise (Dumbbell)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Bench Press (Barbell)
3
6-10 reps
-
3
Omni-Directional Cable Flies
3
12-15 reps
-
4
Dip (Weighted)
4
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
7
Lateral Raise (Dumbbell)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Bench Press (Barbell)
3
6-10 reps
-
3
Omni-Directional Cable Flies
3
12-15 reps
-
4
Dip (Weighted)
4
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
7
Lateral Raise (Dumbbell)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Bench Press (Barbell)
3
6-10 reps
-
3
Omni-Directional Cable Flies
3
12-15 reps
-
4
Dip (Weighted)
4
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
7
Lateral Raise (Dumbbell)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Bench Press (Barbell)
3
6-10 reps
-
3
Omni-Directional Cable Flies
3
12-15 reps
-
4
Dip (Weighted)
4
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
7
Lateral Raise (Dumbbell)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Bench Press (Barbell)
3
6-10 reps
-
3
Omni-Directional Cable Flies
3
12-15 reps
-
4
Dip (Weighted)
4
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
7
Lateral Raise (Dumbbell)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Bench Press (Barbell)
3
6-10 reps
-
3
Omni-Directional Cable Flies
3
12-15 reps
-
4
Dip (Weighted)
4
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
7
Lateral Raise (Dumbbell)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Bench Press (Barbell)
3
6-10 reps
-
3
Omni-Directional Cable Flies
3
12-15 reps
-
4
Dip (Weighted)
4
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
7
Lateral Raise (Dumbbell)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Bench Press (Barbell)
3
6-10 reps
-
3
Omni-Directional Cable Flies
3
12-15 reps
-
4
Dip (Weighted)
4
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
7
Lateral Raise (Dumbbell)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Bench Press (Barbell)
3
6-10 reps
-
3
Omni-Directional Cable Flies
3
12-15 reps
-
4
Dip (Weighted)
4
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
7
Lateral Raise (Dumbbell)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Bench Press (Barbell)
3
6-10 reps
-
3
Omni-Directional Cable Flies
3
12-15 reps
-
4
Dip (Weighted)
4
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
7
Lateral Raise (Dumbbell)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Bench Press (Barbell)
3
6-10 reps
-
3
Omni-Directional Cable Flies
3
12-15 reps
-
4
Dip (Weighted)
4
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
7
Lateral Raise (Dumbbell)
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6-8 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Wide Grip Lat Pulldown
3
12-15 reps
-
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
5
Single Arm Row (Cable)
3
12-15 reps
-
6
Lat Prayer
3
12-15 reps
-
7
Chin-Up (Weighted)
2
AMRAP
-
8A
Bicep Curl (Dumbbell)
3
8-12 reps
-
8B
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6-8 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Wide Grip Lat Pulldown
3
12-15 reps
-
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
5
Single Arm Row (Cable)
3
12-15 reps
-
6
Lat Prayer
3
12-15 reps
-
7
Chin-Up (Weighted)
2
AMRAP
-
8A
Bicep Curl (Dumbbell)
3
8-12 reps
-
8B
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6-8 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Wide Grip Lat Pulldown
3
12-15 reps
-
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
5
Single Arm Row (Cable)
3
12-15 reps
-
6
Lat Prayer
3
12-15 reps
-
7
Chin-Up (Weighted)
2
AMRAP
-
8A
Bicep Curl (Dumbbell)
3
8-12 reps
-
8B
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6-8 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Wide Grip Lat Pulldown
3
12-15 reps
-
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
5
Single Arm Row (Cable)
3
12-15 reps
-
6
Lat Prayer
3
12-15 reps
-
7
Chin-Up (Weighted)
2
AMRAP
-
8A
Bicep Curl (Dumbbell)
3
8-12 reps
-
8B
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6-8 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Wide Grip Lat Pulldown
3
12-15 reps
-
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
5
Single Arm Row (Cable)
3
12-15 reps
-
6
Lat Prayer
3
12-15 reps
-
7
Chin-Up (Weighted)
2
AMRAP
-
8A
Bicep Curl (Dumbbell)
3
8-12 reps
-
8B
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6-8 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Wide Grip Lat Pulldown
3
12-15 reps
-
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
5
Single Arm Row (Cable)
3
12-15 reps
-
6
Lat Prayer
3
12-15 reps
-
7
Chin-Up (Weighted)
2
AMRAP
-
8A
Bicep Curl (Dumbbell)
3
8-12 reps
-
8B
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6-8 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Wide Grip Lat Pulldown
3
12-15 reps
-
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
5
Single Arm Row (Cable)
3
12-15 reps
-
6
Lat Prayer
3
12-15 reps
-
7
Chin-Up (Weighted)
2
AMRAP
-
8A
Bicep Curl (Dumbbell)
3
8-12 reps
-
8B
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6-8 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Wide Grip Lat Pulldown
3
12-15 reps
-
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
5
Single Arm Row (Cable)
3
12-15 reps
-
6
Lat Prayer
3
12-15 reps
-
7
Chin-Up (Weighted)
2
AMRAP
-
8A
Bicep Curl (Dumbbell)
3
8-12 reps
-
8B
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6-8 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Wide Grip Lat Pulldown
3
12-15 reps
-
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
5
Single Arm Row (Cable)
3
12-15 reps
-
6
Lat Prayer
3
12-15 reps
-
7
Chin-Up (Weighted)
2
AMRAP
-
8A
Bicep Curl (Dumbbell)
3
8-12 reps
-
8B
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6-8 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Wide Grip Lat Pulldown
3
12-15 reps
-
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
5
Single Arm Row (Cable)
3
12-15 reps
-
6
Lat Prayer
3
12-15 reps
-
7
Chin-Up (Weighted)
2
AMRAP
-
8A
Bicep Curl (Dumbbell)
3
8-12 reps
-
8B
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6-8 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Wide Grip Lat Pulldown
3
12-15 reps
-
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
5
Single Arm Row (Cable)
3
12-15 reps
-
6
Lat Prayer
3
12-15 reps
-
7
Chin-Up (Weighted)
2
AMRAP
-
8A
Bicep Curl (Dumbbell)
3
8-12 reps
-
8B
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6-8 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Wide Grip Lat Pulldown
3
12-15 reps
-
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
5
Single Arm Row (Cable)
3
12-15 reps
-
6
Lat Prayer
3
12-15 reps
-
7
Chin-Up (Weighted)
2
AMRAP
-
8A
Bicep Curl (Dumbbell)
3
8-12 reps
-
8B
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6-8 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Wide Grip Lat Pulldown
3
12-15 reps
-
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
5
Single Arm Row (Cable)
3
12-15 reps
-
6
Lat Prayer
3
12-15 reps
-
7
Chin-Up (Weighted)
2
AMRAP
-
8A
Bicep Curl (Dumbbell)
3
8-12 reps
-
8B
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6-8 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Wide Grip Lat Pulldown
3
12-15 reps
-
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
5
Single Arm Row (Cable)
3
12-15 reps
-
6
Lat Prayer
3
12-15 reps
-
7
Chin-Up (Weighted)
2
AMRAP
-
8A
Bicep Curl (Dumbbell)
3
8-12 reps
-
8B
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6-8 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Wide Grip Lat Pulldown
3
12-15 reps
-
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
5
Single Arm Row (Cable)
3
12-15 reps
-
6
Lat Prayer
3
12-15 reps
-
7
Chin-Up (Weighted)
2
AMRAP
-
8A
Bicep Curl (Dumbbell)
3
8-12 reps
-
8B
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6-8 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Wide Grip Lat Pulldown
3
12-15 reps
-
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
5
Single Arm Row (Cable)
3
12-15 reps
-
6
Lat Prayer
3
12-15 reps
-
7
Chin-Up (Weighted)
2
AMRAP
-
8A
Bicep Curl (Dumbbell)
3
8-12 reps
-
8B
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6-8 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Wide Grip Lat Pulldown
3
12-15 reps
-
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
5
Single Arm Row (Cable)
3
12-15 reps
-
6
Lat Prayer
3
12-15 reps
-
7
Chin-Up (Weighted)
2
AMRAP
-
8A
Bicep Curl (Dumbbell)
3
8-12 reps
-
8B
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6-8 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Wide Grip Lat Pulldown
3
12-15 reps
-
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
5
Single Arm Row (Cable)
3
12-15 reps
-
6
Lat Prayer
3
12-15 reps
-
7
Chin-Up (Weighted)
2
AMRAP
-
8A
Bicep Curl (Dumbbell)
3
8-12 reps
-
8B
Hammer Curl (Dumbbell)
3
8-12 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
5-7 Reps
@9
2
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
@9
3
Cable Crossover
3 Sets
12-15 Reps
@10
4
Tricep Rope Push Down (Cable)
4 Sets
8-12 Reps
-
5
Overhead Tricep Extension (Cable)
4 Sets
12-15 Reps
-
6
Dip (Bodyweight)
4 Sets
AMRAP
-
7
Push Up (Weighted)
2 Sets
AMRAP
-
8
Lateral Raise (Dumbbell)
4 Sets
AMRAP
-
Day 2
1
Pull-Up (Weighted)
3 Sets
8-12 Reps
-
2
Wide Grip Lat Pulldown
3 Sets
12-15 Reps
-
3
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
-
4
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@10
5
T-Bar Row
3 Sets
8-12 Reps
-
6
Seated Row (Cable)
3 Sets
12-15 Reps
-
7
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
-
8
Hammer Curl (Dumbbell)
3 Sets
8-12 Reps
-
9
Decline Sit Ups
3 Sets
AMRAP
-
Day 3
1
Seated Overhead Press (Dumbbell)
4 Sets
8-12 Reps
-
2
Upright Row (Barbell)
4 Sets
12-15 Reps
-
3
Rear Delt Fly (Cable)
4 Sets
12-15 Reps
-
4
Bicep Curl (Barbell)
3 Sets
8-12 Reps
-
5
Reverse Bicep Curl (EZ Bar)
4 Sets
12-15 Reps
-
6
Overhead Tricep Extension (Cable)
4 Sets
12-15 Reps
-
7
Lateral Raise (Dumbbell)
4 Sets
AMRAP
-
8
Weighted Dips Or Pushups
3 Sets
AMRAP
-
9
Pull-Up (Bodyweight)
3 Sets
AMRAP
-
Day 4
1
Squat (Barbell)
3 Sets
12-15 Reps
@7
2
Hack Squat
4 Sets
8-12 Reps
@9
3
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@9
4
Leg Curl
3 Sets
12-15 Reps
-
5
Leg Extension
3 Sets
12-15 Reps
-
6
Decline Sit Up (Weighted)
2 Sets
AMRAP
-
Day 5
1
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
-
2
Bench Press (Barbell)
3 Sets
6-10 Reps
-
3
Omni-Directional Cable Flies
3 Sets
12-15 Reps
-
4
Dip (Weighted)
4 Sets
8-12 Reps
-
5
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
-
6
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
-
7
Lateral Raise (Dumbbell)
3 Sets
AMRAP
-
Day 6
1
Deadlift (Barbell)
2 Sets
6-8 Reps
-
2
Chest Supported Row (Machine)
3 Sets
8-12 Reps
-
3
Wide Grip Lat Pulldown
3 Sets
12-15 Reps
-
4
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
-
5
Single Arm Row (Cable)
3 Sets
12-15 Reps
-
6
Lat Prayer
3 Sets
12-15 Reps
-
7
Chin-Up (Weighted)
2 Sets
AMRAP
-
8A
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
-
8B
Hammer Curl (Dumbbell)
3 Sets
8-12 Reps
-