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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 18, 2025 10:14

Summary

Embark on an 18-week journey with RIZZO, a comprehensive strength program designed for serious lifters. Training six days a week, you’ll focus on a balanced push-pull routine that targets all major muscle groups, ensuring you build strength and muscle effectively. Each workout features a mix of barbell, dumbbell, and cable exercises, with specific rep ranges to challenge your limits and drive progress. Get ready to elevate your fitness game and achieve your goals with this structured and intense training regimen!
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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
-