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ABA Upper Lower

by Cody M.
1 athletes joined

Program Description

3 days per week ABA Asynchronous Upper/Lower split designed to allow flexibility in which days you lift as well as allowing more recovery between workouts. You’ll train each muscle group twice in 8 days rather than twice in 7 days. This allows you to be more intensive during each individual workout as well as move days around as you see fit without affecting recovery much.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    18 weeks
  • Time Per Workout
    30 minutes
  • Created
    Dec 09, 2025 08:32
  • Last Edited
    Dec 09, 2025 09:13
Muscle Engagement
Front
Back
MuscleSet
Chest
12%
Triceps
12%
Biceps
10%
Front Delts
8%
Abs
8%
Quadriceps
8%
Hamstrings
8%
Lats
6%
Upper Back
6%
Middle Delts
6%
Forearms
4%
Calves
4%
Glutes
4%
Rear Delts
2%
Abductors
2%
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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
1A
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
1B
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2A
Pec Deck (Machine)
2
10-15 reps
RPE 10
2B
Standing Pullover (Cable)
2
10-15 reps
RPE 10
3A
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
4A
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
4B
Tricep Rope Push Down (Cable)
2
10-15 reps
RPE 10
5A
Lateral Raise (Cable)
2
10-15 reps
RPE 10
5B
Hanging Leg Raise
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
10-15 reps
RPE 10
1B
Leg Curl
2
10-15 reps
RPE 10
1C
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
2
Leg Press
2
6-10 reps
RPE 10
3
Abs Crunch (Machine)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
1B
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2A
Pec Deck (Machine)
2
10-15 reps
RPE 10
2B
Standing Pullover (Cable)
2
10-15 reps
RPE 10
3A
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
4A
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
4B
Tricep Rope Push Down (Cable)
2
10-15 reps
RPE 10
5A
Lateral Raise (Cable)
2
10-15 reps
RPE 10
5B
Hanging Leg Raise
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
10-15 reps
RPE 10
1B
Leg Curl
2
10-15 reps
RPE 10
1C
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
2
Leg Press
2
6-10 reps
RPE 10
3
Abs Crunch (Machine)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
1B
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2A
Pec Deck (Machine)
2
10-15 reps
RPE 10
2B
Standing Pullover (Cable)
2
10-15 reps
RPE 10
3A
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
4A
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
4B
Tricep Rope Push Down (Cable)
2
10-15 reps
RPE 10
5A
Lateral Raise (Cable)
2
10-15 reps
RPE 10
5B
Hanging Leg Raise
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
10-15 reps
RPE 10
1B
Leg Curl
2
10-15 reps
RPE 10
1C
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
2
Leg Press
2
6-10 reps
RPE 10
3
Abs Crunch (Machine)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
1B
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2A
Pec Deck (Machine)
2
10-15 reps
RPE 10
2B
Standing Pullover (Cable)
2
10-15 reps
RPE 10
3A
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
4A
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
4B
Tricep Rope Push Down (Cable)
2
10-15 reps
RPE 10
5A
Lateral Raise (Cable)
2
10-15 reps
RPE 10
5B
Hanging Leg Raise
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
10-15 reps
RPE 10
1B
Leg Curl
2
10-15 reps
RPE 10
1C
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
2
Leg Press
2
6-10 reps
RPE 10
3
Abs Crunch (Machine)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
1B
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2A
Pec Deck (Machine)
2
10-15 reps
RPE 10
2B
Standing Pullover (Cable)
2
10-15 reps
RPE 10
3A
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
4A
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
4B
Tricep Rope Push Down (Cable)
2
10-15 reps
RPE 10
5A
Lateral Raise (Cable)
2
10-15 reps
RPE 10
5B
Hanging Leg Raise
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
10-15 reps
RPE 10
1B
Leg Curl
2
10-15 reps
RPE 10
1C
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
2
Leg Press
2
6-10 reps
RPE 10
3
Abs Crunch (Machine)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
1B
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2A
Pec Deck (Machine)
2
10-15 reps
RPE 10
2B
Standing Pullover (Cable)
2
10-15 reps
RPE 10
3A
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
4A
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
4B
Tricep Rope Push Down (Cable)
2
10-15 reps
RPE 10
5A
Lateral Raise (Cable)
2
10-15 reps
RPE 10
5B
Hanging Leg Raise
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
10-15 reps
RPE 10
1B
Leg Curl
2
10-15 reps
RPE 10
1C
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
2
Leg Press
2
6-10 reps
RPE 10
3
Abs Crunch (Machine)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
1B
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2A
Pec Deck (Machine)
2
10-15 reps
RPE 10
2B
Standing Pullover (Cable)
2
10-15 reps
RPE 10
3A
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
4A
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
4B
Tricep Rope Push Down (Cable)
2
10-15 reps
RPE 10
5A
Lateral Raise (Cable)
2
10-15 reps
RPE 10
5B
Hanging Leg Raise
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
10-15 reps
RPE 10
1B
Leg Curl
2
10-15 reps
RPE 10
1C
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
2
Leg Press
2
6-10 reps
RPE 10
3
Abs Crunch (Machine)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
1B
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2A
Pec Deck (Machine)
2
10-15 reps
RPE 10
2B
Standing Pullover (Cable)
2
10-15 reps
RPE 10
3A
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
4A
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
4B
Tricep Rope Push Down (Cable)
2
10-15 reps
RPE 10
5A
Lateral Raise (Cable)
2
10-15 reps
RPE 10
5B
Hanging Leg Raise
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
10-15 reps
RPE 10
1B
Leg Curl
2
10-15 reps
RPE 10
1C
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
2
Leg Press
2
6-10 reps
RPE 10
3
Abs Crunch (Machine)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
1B
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2A
Pec Deck (Machine)
2
10-15 reps
RPE 10
2B
Standing Pullover (Cable)
2
10-15 reps
RPE 10
3A
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
4A
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
4B
Tricep Rope Push Down (Cable)
2
10-15 reps
RPE 10
5A
Lateral Raise (Cable)
2
10-15 reps
RPE 10
5B
Hanging Leg Raise
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
10-15 reps
RPE 10
1B
Leg Curl
2
10-15 reps
RPE 10
1C
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
2
Leg Press
2
6-10 reps
RPE 10
3
Abs Crunch (Machine)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
10-15 reps
RPE 10
1B
Leg Curl
2
10-15 reps
RPE 10
1C
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
2
Leg Press
2
6-10 reps
RPE 10
3
Abs Crunch (Machine)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
1B
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2A
Pec Deck (Machine)
2
10-15 reps
RPE 10
2B
Standing Pullover (Cable)
2
10-15 reps
RPE 10
3A
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
4A
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
4B
Tricep Rope Push Down (Cable)
2
10-15 reps
RPE 10
5A
Lateral Raise (Cable)
2
10-15 reps
RPE 10
5B
Hanging Leg Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
10-15 reps
RPE 10
1B
Leg Curl
2
10-15 reps
RPE 10
1C
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
2
Leg Press
2
6-10 reps
RPE 10
3
Abs Crunch (Machine)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
1B
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2A
Pec Deck (Machine)
2
10-15 reps
RPE 10
2B
Standing Pullover (Cable)
2
10-15 reps
RPE 10
3A
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
4A
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
4B
Tricep Rope Push Down (Cable)
2
10-15 reps
RPE 10
5A
Lateral Raise (Cable)
2
10-15 reps
RPE 10
5B
Hanging Leg Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
10-15 reps
RPE 10
1B
Leg Curl
2
10-15 reps
RPE 10
1C
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
2
Leg Press
2
6-10 reps
RPE 10
3
Abs Crunch (Machine)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
1B
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2A
Pec Deck (Machine)
2
10-15 reps
RPE 10
2B
Standing Pullover (Cable)
2
10-15 reps
RPE 10
3A
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
4A
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
4B
Tricep Rope Push Down (Cable)
2
10-15 reps
RPE 10
5A
Lateral Raise (Cable)
2
10-15 reps
RPE 10
5B
Hanging Leg Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
10-15 reps
RPE 10
1B
Leg Curl
2
10-15 reps
RPE 10
1C
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
2
Leg Press
2
6-10 reps
RPE 10
3
Abs Crunch (Machine)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
1B
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2A
Pec Deck (Machine)
2
10-15 reps
RPE 10
2B
Standing Pullover (Cable)
2
10-15 reps
RPE 10
3A
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
4A
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
4B
Tricep Rope Push Down (Cable)
2
10-15 reps
RPE 10
5A
Lateral Raise (Cable)
2
10-15 reps
RPE 10
5B
Hanging Leg Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
10-15 reps
RPE 10
1B
Leg Curl
2
10-15 reps
RPE 10
1C
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
2
Leg Press
2
6-10 reps
RPE 10
3
Abs Crunch (Machine)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
1B
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2A
Pec Deck (Machine)
2
10-15 reps
RPE 10
2B
Standing Pullover (Cable)
2
10-15 reps
RPE 10
3A
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
4A
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
4B
Tricep Rope Push Down (Cable)
2
10-15 reps
RPE 10
5A
Lateral Raise (Cable)
2
10-15 reps
RPE 10
5B
Hanging Leg Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
10-15 reps
RPE 10
1B
Leg Curl
2
10-15 reps
RPE 10
1C
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
2
Leg Press
2
6-10 reps
RPE 10
3
Abs Crunch (Machine)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
1B
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2A
Pec Deck (Machine)
2
10-15 reps
RPE 10
2B
Standing Pullover (Cable)
2
10-15 reps
RPE 10
3A
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
4A
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
4B
Tricep Rope Push Down (Cable)
2
10-15 reps
RPE 10
5A
Lateral Raise (Cable)
2
10-15 reps
RPE 10
5B
Hanging Leg Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
10-15 reps
RPE 10
1B
Leg Curl
2
10-15 reps
RPE 10
1C
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
2
Leg Press
2
6-10 reps
RPE 10
3
Abs Crunch (Machine)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
1B
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2A
Pec Deck (Machine)
2
10-15 reps
RPE 10
2B
Standing Pullover (Cable)
2
10-15 reps
RPE 10
3A
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
4A
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
4B
Tricep Rope Push Down (Cable)
2
10-15 reps
RPE 10
5A
Lateral Raise (Cable)
2
10-15 reps
RPE 10
5B
Hanging Leg Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
10-15 reps
RPE 10
1B
Leg Curl
2
10-15 reps
RPE 10
1C
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
2
Leg Press
2
6-10 reps
RPE 10
3
Abs Crunch (Machine)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
1B
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2A
Pec Deck (Machine)
2
10-15 reps
RPE 10
2B
Standing Pullover (Cable)
2
10-15 reps
RPE 10
3A
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
4A
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
4B
Tricep Rope Push Down (Cable)
2
10-15 reps
RPE 10
5A
Lateral Raise (Cable)
2
10-15 reps
RPE 10
5B
Hanging Leg Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
10-15 reps
RPE 10
1B
Leg Curl
2
10-15 reps
RPE 10
1C
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
2
Leg Press
2
6-10 reps
RPE 10
3
Abs Crunch (Machine)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
1B
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2A
Pec Deck (Machine)
2
10-15 reps
RPE 10
2B
Standing Pullover (Cable)
2
10-15 reps
RPE 10
3A
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
4A
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
4B
Tricep Rope Push Down (Cable)
2
10-15 reps
RPE 10
5A
Lateral Raise (Cable)
2
10-15 reps
RPE 10
5B
Hanging Leg Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
1B
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2A
Pec Deck (Machine)
2
10-15 reps
RPE 10
2B
Standing Pullover (Cable)
2
10-15 reps
RPE 10
3A
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
4A
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
4B
Tricep Rope Push Down (Cable)
2
10-15 reps
RPE 10
5A
Lateral Raise (Cable)
2
10-15 reps
RPE 10
5B
Hanging Leg Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
10-15 reps
RPE 10
1B
Leg Curl
2
10-15 reps
RPE 10
1C
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
2
Leg Press
2
6-10 reps
RPE 10
3
Abs Crunch (Machine)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
1B
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2A
Pec Deck (Machine)
2
10-15 reps
RPE 10
2B
Standing Pullover (Cable)
2
10-15 reps
RPE 10
3A
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
4A
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
4B
Tricep Rope Push Down (Cable)
2
10-15 reps
RPE 10
5A
Lateral Raise (Cable)
2
10-15 reps
RPE 10
5B
Hanging Leg Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
10-15 reps
RPE 10
1B
Leg Curl
2
10-15 reps
RPE 10
1C
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
2
Leg Press
2
6-10 reps
RPE 10
3
Abs Crunch (Machine)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
1B
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2A
Pec Deck (Machine)
2
10-15 reps
RPE 10
2B
Standing Pullover (Cable)
2
10-15 reps
RPE 10
3A
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
4A
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
4B
Tricep Rope Push Down (Cable)
2
10-15 reps
RPE 10
5A
Lateral Raise (Cable)
2
10-15 reps
RPE 10
5B
Hanging Leg Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
10-15 reps
RPE 10
1B
Leg Curl
2
10-15 reps
RPE 10
1C
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
2
Leg Press
2
6-10 reps
RPE 10
3
Abs Crunch (Machine)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
1B
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2A
Pec Deck (Machine)
2
10-15 reps
RPE 10
2B
Standing Pullover (Cable)
2
10-15 reps
RPE 10
3A
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
4A
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
4B
Tricep Rope Push Down (Cable)
2
10-15 reps
RPE 10
5A
Lateral Raise (Cable)
2
10-15 reps
RPE 10
5B
Hanging Leg Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
10-15 reps
RPE 10
1B
Leg Curl
2
10-15 reps
RPE 10
1C
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
2
Leg Press
2
6-10 reps
RPE 10
3
Abs Crunch (Machine)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
1B
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2A
Pec Deck (Machine)
2
10-15 reps
RPE 10
2B
Standing Pullover (Cable)
2
10-15 reps
RPE 10
3A
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
4A
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
4B
Tricep Rope Push Down (Cable)
2
10-15 reps
RPE 10
5A
Lateral Raise (Cable)
2
10-15 reps
RPE 10
5B
Hanging Leg Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
10-15 reps
RPE 10
1B
Leg Curl
2
10-15 reps
RPE 10
1C
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
2
Leg Press
2
6-10 reps
RPE 10
3
Abs Crunch (Machine)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
1B
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2A
Pec Deck (Machine)
2
10-15 reps
RPE 10
2B
Standing Pullover (Cable)
2
10-15 reps
RPE 10
3A
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
4A
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
4B
Tricep Rope Push Down (Cable)
2
10-15 reps
RPE 10
5A
Lateral Raise (Cable)
2
10-15 reps
RPE 10
5B
Hanging Leg Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
10-15 reps
RPE 10
1B
Leg Curl
2
10-15 reps
RPE 10
1C
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
2
Leg Press
2
6-10 reps
RPE 10
3
Abs Crunch (Machine)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
1B
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2A
Pec Deck (Machine)
2
10-15 reps
RPE 10
2B
Standing Pullover (Cable)
2
10-15 reps
RPE 10
3A
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
4A
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
4B
Tricep Rope Push Down (Cable)
2
10-15 reps
RPE 10
5A
Lateral Raise (Cable)
2
10-15 reps
RPE 10
5B
Hanging Leg Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
10-15 reps
RPE 10
1B
Leg Curl
2
10-15 reps
RPE 10
1C
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
2
Leg Press
2
6-10 reps
RPE 10
3
Abs Crunch (Machine)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
1B
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2A
Pec Deck (Machine)
2
10-15 reps
RPE 10
2B
Standing Pullover (Cable)
2
10-15 reps
RPE 10
3A
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
4A
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
4B
Tricep Rope Push Down (Cable)
2
10-15 reps
RPE 10
5A
Lateral Raise (Cable)
2
10-15 reps
RPE 10
5B
Hanging Leg Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
10-15 reps
RPE 10
1B
Leg Curl
2
10-15 reps
RPE 10
1C
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
2
Leg Press
2
6-10 reps
RPE 10
3
Abs Crunch (Machine)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
1B
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2A
Pec Deck (Machine)
2
10-15 reps
RPE 10
2B
Standing Pullover (Cable)
2
10-15 reps
RPE 10
3A
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
4A
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
4B
Tricep Rope Push Down (Cable)
2
10-15 reps
RPE 10
5A
Lateral Raise (Cable)
2
10-15 reps
RPE 10
5B
Hanging Leg Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
10-15 reps
RPE 10
1B
Leg Curl
2
10-15 reps
RPE 10
1C
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
2
Leg Press
2
6-10 reps
RPE 10
3
Abs Crunch (Machine)
2
AMRAP
RPE 10
Week 1
1 / 18 Weeks
Day 1
1A
Incline Bench Press (Dumbbell)
2 Sets
5-8 Reps
@10
1B
Pull-Up (Bodyweight)
2 Sets
AMRAP
@10
2A
Pec Deck (Machine)
2 Sets
10-15 Reps
@10
2B
Standing Pullover (Cable)
2 Sets
10-15 Reps
@10
3A
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
@10
3B
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@10
4A
Preacher Curl (Dumbbell)
2 Sets
8-12 Reps
@10
4B
Tricep Rope Push Down (Cable)
2 Sets
10-15 Reps
@10
5A
Lateral Raise (Cable)
2 Sets
10-15 Reps
@10
5B
Hanging Leg Raise
2 Sets
AMRAP
@10
Day 3
1A
Incline Bench Press (Dumbbell)
2 Sets
5-8 Reps
@10
1B
Pull-Up (Bodyweight)
2 Sets
AMRAP
@10
2A
Pec Deck (Machine)
2 Sets
10-15 Reps
@10
2B
Standing Pullover (Cable)
2 Sets
10-15 Reps
@10
3A
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
@10
3B
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@10
4A
Preacher Curl (Dumbbell)
2 Sets
8-12 Reps
@10
4B
Tricep Rope Push Down (Cable)
2 Sets
10-15 Reps
@10
5A
Lateral Raise (Cable)
2 Sets
10-15 Reps
@10
5B
Hanging Leg Raise
2 Sets
AMRAP
@10
Day 2
1A
Leg Extension
2 Sets
10-15 Reps
@10
1B
Leg Curl
2 Sets
10-15 Reps
@10
1C
Calf Raise (Leg Press)
2 Sets
10-15 Reps
@10
2
Leg Press
2 Sets
6-10 Reps
@10
3
Abs Crunch (Machine)
2 Sets
AMRAP
@10