4.0
(1 rating)
Program Description
5/3/1 strength training base with bodybuilding style accessories. 6 weeks on with 1 week of deload. Set training max at 85% of actual max. Increase training max for upper body by five pounds and lower body by 10 pounds every time you hit 8 or more reps on the 1+ set.
Program Overview
- LevelNovice
- GoalPowerbuilding
- EquipmentGarage Gym
- Program Length14 weeks
- Time Per Workout70 minutes
- CreatedApr 16, 2025 12:27
- Last EditedSep 07, 2025 09:04
Summary
Unlock your strength potential with the 5/3/1 plus Bodybuilding program! Over the course of 14 weeks, this 4-day-a-week regimen combines the classic 5/3/1 strength training method with targeted bodybuilding exercises to enhance muscle growth and definition. Expect a balanced mix of compound lifts, supersets, and accessory work designed to build both power and aesthetics. Perfect for those looking to elevate their training in a garage gym setting, this program will challenge you to push your limits and achieve tangible results. Get ready to transform your physique and strength!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
15%
Lats
12.6%
Quadriceps
11%
Glutes
7.7%
Triceps
7.3%
Hamstrings
7.2%
Biceps
6.3%
Front Delts
6.1%
Abs
5.6%
Rear Delts
4.7%
Chest
4.6%
Middle Delts
3.9%
Other
3.9%
Lower Back
2.4%
Adductors
0.8%
Forearms
0.4%
Abductors
0.2%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
10-20 reps
RPE 6-8
2A
Seated Military Press (smith Machine)
1
1
1
5+ reps
5+ reps
5+ reps
65%
75%
85%
2B
Chin-Up (Bodyweight)
5
AMRAP
RPE 8-10
3
Standing Shoulder Press (Dumbbell)
4
12 reps
RPE 7-9
4A
Lateral Raise (Dumbbell)
4
12 reps
RPE 7-9
4B
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 7-9
5
Bicep Curl (Barbell)
4
12 reps
RPE 7-9
6
Preacher Curl Machine
4
10 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
10-20 reps
RPE 6-8
2A
Seated Military Press (smith Machine)
1
1
1
3+ reps
3+ reps
3+ reps
70%
80%
90%
2B
Chin-Up (Bodyweight)
5
AMRAP
RPE 8-10
3
Standing Shoulder Press (Dumbbell)
4
12 reps
RPE 7-9
4A
Lateral Raise (Dumbbell)
4
12 reps
RPE 7-9
4B
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 7-9
5
Bicep Curl (Barbell)
4
12 reps
RPE 7-9
6
Preacher Curl Machine
4
10 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
10-20 reps
RPE 6-8
2A
Seated Military Press (smith Machine)
1
1
1
5+ reps
3+ reps
1+ reps
75%
85%
95%
2B
Chin-Up (Bodyweight)
5
AMRAP
RPE 8-10
3
Standing Shoulder Press (Dumbbell)
4
12 reps
RPE 7-9
4A
Lateral Raise (Dumbbell)
4
12 reps
RPE 7-9
4B
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 7-9
5
Bicep Curl (Barbell)
4
12 reps
RPE 7-9
6
Preacher Curl Machine
4
10 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
10-20 reps
RPE 6-8
2A
Seated Military Press (smith Machine)
1
1
1
5+ reps
5+ reps
5+ reps
65%
75%
85%
2B
Chin-Up (Bodyweight)
5
AMRAP
RPE 8-10
3
Standing Shoulder Press (Dumbbell)
4
12 reps
RPE 7-9
4A
Lateral Raise (Dumbbell)
4
12 reps
RPE 7-9
4B
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 7-9
5
Bicep Curl (Barbell)
4
12 reps
RPE 7-9
6
Preacher Curl Machine
4
10 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
10-20 reps
RPE 6-8
2A
Seated Military Press (smith Machine)
1
1
1
3+ reps
3+ reps
3+ reps
70%
80%
90%
2B
Chin-Up (Bodyweight)
5
AMRAP
RPE 8-10
3
Standing Shoulder Press (Dumbbell)
4
12 reps
RPE 7-9
4A
Lateral Raise (Dumbbell)
4
12 reps
RPE 7-9
4B
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 7-9
5
Bicep Curl (Barbell)
4
12 reps
RPE 7-9
6
Preacher Curl Machine
4
10 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
10-20 reps
RPE 6-8
2A
Seated Military Press (smith Machine)
1
1
1
5+ reps
3+ reps
1+ reps
75%
85%
95%
2B
Chin-Up (Bodyweight)
5
AMRAP
RPE 8-10
3
Standing Shoulder Press (Dumbbell)
4
12 reps
RPE 7-9
4A
Lateral Raise (Dumbbell)
4
12 reps
RPE 7-9
4B
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 7-9
5
Bicep Curl (Barbell)
4
12 reps
RPE 7-9
6
Preacher Curl Machine
4
10 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
10-20 reps
RPE 6-8
2A
Seated Military Press (smith Machine)
1
1
1
3+ reps
3+ reps
3+ reps
65%
75%
85%
2B
Chin-Up (Bodyweight)
5
AMRAP
RPE 8-10
3
Standing Shoulder Press (Dumbbell)
4
12 reps
RPE 7-9
4A
Lateral Raise (Dumbbell)
4
12 reps
RPE 7-9
4B
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 7-9
5
Bicep Curl (Barbell)
4
12 reps
RPE 7-9
6
Preacher Curl Machine
4
10 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
10-20 reps
RPE 6-8
2A
Seated Military Press (smith Machine)
1
1
1
5+ reps
5+ reps
5+ reps
65%
75%
85%
2B
Chin-Up (Bodyweight)
5
AMRAP
RPE 8-10
3
Shoulder Press (Machine)
4
12 reps
RPE 7-9
4A
Front Raise
4
12 reps
RPE 7-9
4B
Upright Row (Barbell)
4
12 reps
RPE 7-9
5
Hammer Curl (Dumbbell)
4
10 reps
RPE 7-9
6
21s (EZ Bar)
4
21 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
10-20 reps
RPE 6-8
2A
Seated Military Press (smith Machine)
1
1
1
3+ reps
3+ reps
3+ reps
70%
80%
90%
2B
Chin-Up (Bodyweight)
5
AMRAP
RPE 8-10
3
Shoulder Press (Machine)
4
12 reps
RPE 7-9
4A
Front Raise
4
12 reps
RPE 7-9
4B
Upright Row (Barbell)
4
12 reps
RPE 7-9
5
Hammer Curl (Dumbbell)
4
10 reps
RPE 7-9
6
21s (EZ Bar)
4
21 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
10-20 reps
RPE 6-8
2A
Seated Military Press (smith Machine)
1
1
1
5+ reps
3+ reps
1+ reps
75%
85%
95%
2B
Chin-Up (Bodyweight)
5
AMRAP
RPE 8-10
3
Shoulder Press (Machine)
4
12 reps
RPE 7-9
4A
Front Raise
4
12 reps
RPE 7-9
4B
Upright Row (Barbell)
4
12 reps
RPE 7-9
5
Hammer Curl (Dumbbell)
4
10 reps
RPE 7-9
6
21s (EZ Bar)
4
21 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
10-20 reps
RPE 6-8
2A
Seated Military Press (smith Machine)
1
1
1
5+ reps
5+ reps
5+ reps
65%
75%
85%
2B
Chin-Up (Bodyweight)
5
AMRAP
RPE 8-10
3
Shoulder Press (Machine)
4
12 reps
RPE 7-9
4A
Front Raise
4
12 reps
RPE 7-9
4B
Upright Row (Barbell)
4
12 reps
RPE 7-9
5
Hammer Curl (Dumbbell)
4
10 reps
RPE 7-9
6
21s (EZ Bar)
4
21 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
10-20 reps
RPE 6-8
2A
Seated Military Press (smith Machine)
1
1
1
3+ reps
3+ reps
3+ reps
70%
80%
90%
2B
Chin-Up (Bodyweight)
5
AMRAP
RPE 8-10
3
Shoulder Press (Machine)
4
12 reps
RPE 7-9
4A
Front Raise
4
12 reps
RPE 7-9
4B
Upright Row (Barbell)
4
12 reps
RPE 7-9
5
Hammer Curl (Dumbbell)
4
10 reps
RPE 7-9
6
21s (EZ Bar)
4
21 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
10-20 reps
RPE 6-8
2A
Seated Military Press (smith Machine)
1
1
1
5+ reps
3+ reps
1+ reps
75%
85%
95%
2B
Chin-Up (Bodyweight)
5
AMRAP
RPE 8-10
3
Shoulder Press (Machine)
4
12 reps
RPE 7-9
4A
Front Raise
4
12 reps
RPE 7-9
4B
Upright Row (Barbell)
4
12 reps
RPE 7-9
5
Hammer Curl (Dumbbell)
4
10 reps
RPE 7-9
6
21s (EZ Bar)
4
21 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
10-20 reps
RPE 6-8
2A
Seated Military Press (smith Machine)
1
1
1
3+ reps
3+ reps
3+ reps
65%
75%
85%
2B
Chin-Up (Bodyweight)
5
AMRAP
RPE 8-10
3
Shoulder Press (Machine)
4
12 reps
RPE 7-9
4A
Front Raise
4
12 reps
RPE 7-9
4B
Upright Row (Barbell)
4
12 reps
RPE 7-9
5
Hammer Curl (Dumbbell)
4
10 reps
RPE 7-9
6
21s (EZ Bar)
4
21 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Monster Walks (hip Circle)
1
3
10 reps
5 reps
RPE 6-8
RPE 6-8
1B
Box Jump
4
5 reps
RPE 7-9
2A
Deadlift (Barbell)
1
1
1
5+ reps
5+ reps
5+ reps
65%
75%
85%
2B
Chin-Up (Bodyweight)
5
AMRAP
RPE 6-8
3
Good Morning
4
10 reps
RPE 7-9
4
Barbell Row (smith Machine)
4
12 reps
RPE 7-9
5
Underhand Lat Pulldown
4
10 reps
RPE 7-9
6
Leg Raise (Captain's Chair)
4
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Monster Walks (hip Circle)
1
3
10 reps
5 reps
RPE 6-8
RPE 6-8
1B
Box Jump
4
5 reps
RPE 7-9
2A
Deadlift (Barbell)
1
1
1
3+ reps
3+ reps
3+ reps
70%
80%
90%
2B
Chin-Up (Bodyweight)
5
AMRAP
RPE 6-8
3
Good Morning
4
10 reps
RPE 7-9
4
Barbell Row (smith Machine)
4
12 reps
RPE 7-9
5
Underhand Lat Pulldown
4
10 reps
RPE 7-9
6
Leg Raise (Captain's Chair)
4
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Monster Walks (hip Circle)
1
3
10 reps
5 reps
RPE 6-8
RPE 6-8
1B
Box Jump
4
5 reps
RPE 7-9
2A
Deadlift (Barbell)
1
1
1
5+ reps
3+ reps
1+ reps
75%
85%
95%
2B
Chin-Up (Bodyweight)
5
AMRAP
RPE 6-8
3
Good Morning
4
10 reps
RPE 7-9
4
Barbell Row (smith Machine)
4
12 reps
RPE 7-9
5
Underhand Lat Pulldown
4
10 reps
RPE 7-9
6
Leg Raise (Captain's Chair)
4
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Monster Walks (hip Circle)
1
3
10 reps
5 reps
RPE 6-8
RPE 6-8
1B
Box Jump
4
5 reps
RPE 7-9
2A
Deadlift (Barbell)
1
1
1
5+ reps
5+ reps
5+ reps
65%
75%
85%
2B
Chin-Up (Bodyweight)
5
AMRAP
RPE 6-8
3
Good Morning
4
10 reps
RPE 7-9
4
Barbell Row (smith Machine)
4
12 reps
RPE 7-9
5
Underhand Lat Pulldown
4
10 reps
RPE 7-9
6
Leg Raise (Captain's Chair)
4
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Monster Walks (hip Circle)
1
3
10 reps
5 reps
RPE 6-8
RPE 6-8
1B
Box Jump
4
5 reps
RPE 7-9
2A
Deadlift (Barbell)
1
1
1
3+ reps
3+ reps
3+ reps
70%
80%
90%
2B
Chin-Up (Bodyweight)
5
AMRAP
RPE 6-8
3
Good Morning
4
10 reps
RPE 7-9
4
Barbell Row (smith Machine)
4
12 reps
RPE 7-9
5
Underhand Lat Pulldown
4
10 reps
RPE 7-9
6
Leg Raise (Captain's Chair)
4
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Monster Walks (hip Circle)
1
3
10 reps
5 reps
RPE 6-8
RPE 6-8
1B
Box Jump
4
5 reps
RPE 7-9
2A
Deadlift (Barbell)
1
1
1
5+ reps
3+ reps
1+ reps
75%
85%
95%
2B
Chin-Up (Bodyweight)
5
AMRAP
RPE 6-8
3
Good Morning
4
10 reps
RPE 7-9
4
Barbell Row (smith Machine)
4
12 reps
RPE 7-9
5
Underhand Lat Pulldown
4
10 reps
RPE 7-9
6
Leg Raise (Captain's Chair)
4
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Monster Walks (hip Circle)
1
3
10 reps
5 reps
RPE 6-8
RPE 6-8
1B
Box Jump
4
5 reps
RPE 7-9
2A
Deadlift (Barbell)
1
1
1
3+ reps
3+ reps
3+ reps
65%
75%
85%
2B
Chin-Up (Bodyweight)
5
AMRAP
RPE 6-8
3
Good Morning
4
10 reps
RPE 7-9
4
Barbell Row (smith Machine)
4
12 reps
RPE 7-9
5
Underhand Lat Pulldown
4
10 reps
RPE 7-9
6
Leg Raise (Captain's Chair)
4
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Monster Walks (hip Circle)
1
3
10 reps
5 reps
RPE 6-8
RPE 6-8
1B
Box Jump
4
5 reps
RPE 7-9
2A
Deadlift (Barbell)
1
1
1
5+ reps
5+ reps
5+ reps
65%
75%
85%
2B
Chin-Up (Bodyweight)
5
AMRAP
RPE 6-8
3
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 7-9
4
Single Arm Row (Dumbbell)
4
12 reps
RPE 7-9
5
Behind-the-Neck Lat Pulldown
4
10 reps
RPE 7-9
6
Leg Raise (Captain's Chair)
4
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Monster Walks (hip Circle)
1
3
10 reps
5 reps
RPE 6-8
RPE 6-8
1B
Box Jump
4
5 reps
RPE 7-9
2A
Deadlift (Barbell)
1
1
1
3+ reps
3+ reps
3+ reps
70%
80%
90%
2B
Chin-Up (Bodyweight)
5
AMRAP
RPE 6-8
3
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 7-9
4
Single Arm Row (Dumbbell)
4
12 reps
RPE 7-9
5
Behind-the-Neck Lat Pulldown
4
10 reps
RPE 7-9
6
Leg Raise (Captain's Chair)
4
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Monster Walks (hip Circle)
1
3
10 reps
5 reps
RPE 6-8
RPE 6-8
1B
Box Jump
4
5 reps
RPE 7-9
2A
Deadlift (Barbell)
1
1
1
5+ reps
3+ reps
1+ reps
75%
85%
95%
2B
Chin-Up (Bodyweight)
5
AMRAP
RPE 6-8
3
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 7-9
4
Single Arm Row (Dumbbell)
4
12 reps
RPE 7-9
5
Behind-the-Neck Lat Pulldown
4
10 reps
RPE 7-9
6
Leg Raise (Captain's Chair)
4
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Monster Walks (hip Circle)
1
3
10 reps
5 reps
RPE 6-8
RPE 6-8
1B
Box Jump
4
5 reps
RPE 7-9
2A
Deadlift (Barbell)
1
1
1
5+ reps
5+ reps
5+ reps
65%
75%
85%
2B
Chin-Up (Bodyweight)
5
AMRAP
RPE 6-8
3
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 7-9
4
Single Arm Row (Dumbbell)
4
12 reps
RPE 7-9
5
Behind-the-Neck Lat Pulldown
4
10 reps
RPE 7-9
6
Leg Raise (Captain's Chair)
4
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Monster Walks (hip Circle)
1
3
10 reps
5 reps
RPE 6-8
RPE 6-8
1B
Box Jump
4
5 reps
RPE 7-9
2A
Deadlift (Barbell)
1
1
1
3+ reps
3+ reps
3+ reps
70%
80%
90%
2B
Chin-Up (Bodyweight)
5
AMRAP
RPE 6-8
3
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 7-9
4
Single Arm Row (Dumbbell)
4
12 reps
RPE 7-9
5
Behind-the-Neck Lat Pulldown
4
10 reps
RPE 7-9
6
Leg Raise (Captain's Chair)
4
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Monster Walks (hip Circle)
1
3
10 reps
5 reps
RPE 6-8
RPE 6-8
1B
Box Jump
4
5 reps
RPE 7-9
2A
Deadlift (Barbell)
1
1
1
5+ reps
3+ reps
1+ reps
75%
85%
95%
2B
Chin-Up (Bodyweight)
5
AMRAP
RPE 6-8
3
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 7-9
4
Single Arm Row (Dumbbell)
4
12 reps
RPE 7-9
5
Behind-the-Neck Lat Pulldown
4
10 reps
RPE 7-9
6
Leg Raise (Captain's Chair)
4
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Monster Walks (hip Circle)
1
3
10 reps
5 reps
RPE 6-8
RPE 6-8
1B
Box Jump
4
5 reps
RPE 7-9
2A
Deadlift (Barbell)
1
1
1
3+ reps
3+ reps
3+ reps
65%
75%
85%
2B
Chin-Up (Bodyweight)
5
AMRAP
RPE 6-8
3
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 7-9
4
Single Arm Row (Dumbbell)
4
12 reps
RPE 7-9
5
Behind-the-Neck Lat Pulldown
4
10 reps
RPE 7-9
6
Leg Raise (Captain's Chair)
4
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
4
20 reps
RPE 6-8
2A
Bench Press (Barbell)
1
1
1
5+ reps
5+ reps
5+ reps
65%
75%
85%
2B
Chin-Up (Bodyweight)
5
AMRAP
RPE 8-10
3
Dip (Weighted)
4
10 reps
RPE 7-9
4
Incline Chest Fly (Dumbbell)
4
12 reps
RPE 7-9
5
Tricep Pushdown (Cable)
4
20 reps
RPE 7-9
6
French Press
3
10 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
4
20 reps
RPE 6-8
2A
Bench Press (Barbell)
1
1
1
3+ reps
3+ reps
3+ reps
70%
80%
90%
2B
Chin-Up (Bodyweight)
5
AMRAP
RPE 8-10
3
Dip (Weighted)
4
10 reps
RPE 7-9
4
Incline Chest Fly (Dumbbell)
4
12 reps
RPE 7-9
5
Tricep Pushdown (Cable)
4
20 reps
RPE 7-9
6
French Press
3
10 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
4
20 reps
RPE 6-8
2A
Bench Press (Barbell)
1
1
1
5+ reps
3+ reps
1+ reps
75%
85%
95%
2B
Chin-Up (Bodyweight)
5
AMRAP
RPE 8-10
3
Dip (Weighted)
4
10 reps
RPE 7-9
4
Incline Chest Fly (Dumbbell)
4
12 reps
RPE 7-9
5
Tricep Pushdown (Cable)
4
20 reps
RPE 7-9
6
French Press
3
10 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
4
20 reps
RPE 6-8
2A
Bench Press (Barbell)
1
1
1
5+ reps
5+ reps
5+ reps
65%
75%
85%
2B
Chin-Up (Bodyweight)
5
AMRAP
RPE 8-10
3
Dip (Weighted)
4
10 reps
RPE 7-9
4
Incline Chest Fly (Dumbbell)
4
12 reps
RPE 7-9
5
Tricep Pushdown (Cable)
4
20 reps
RPE 7-9
6
French Press
3
10 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
4
20 reps
RPE 6-8
2A
Bench Press (Barbell)
1
1
1
3+ reps
3+ reps
3+ reps
70%
80%
90%
2B
Chin-Up (Bodyweight)
5
AMRAP
RPE 8-10
3
Dip (Weighted)
4
10 reps
RPE 7-9
4
Incline Chest Fly (Dumbbell)
4
12 reps
RPE 7-9
5
Tricep Pushdown (Cable)
4
20 reps
RPE 7-9
6
French Press
3
10 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
4
20 reps
RPE 6-8
2A
Bench Press (Barbell)
1
1
1
5+ reps
3+ reps
1+ reps
75%
85%
95%
2B
Chin-Up (Bodyweight)
5
AMRAP
RPE 8-10
3
Dip (Weighted)
4
10 reps
RPE 7-9
4
Incline Chest Fly (Dumbbell)
4
12 reps
RPE 7-9
5
Tricep Pushdown (Cable)
4
20 reps
RPE 7-9
6
French Press
3
10 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
4
20 reps
RPE 6-8
2A
Bench Press (Barbell)
1
1
1
3+ reps
3+ reps
3+ reps
65%
75%
85%
2B
Chin-Up (Bodyweight)
5
AMRAP
RPE 8-10
3
Dip (Weighted)
4
10 reps
RPE 7-9
4
Incline Chest Fly (Dumbbell)
4
12 reps
RPE 7-9
5
Tricep Pushdown (Cable)
4
20 reps
RPE 7-9
6
French Press
3
10 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
4
20 reps
RPE 6-8
2A
Bench Press (Barbell)
1
1
1
5+ reps
5+ reps
5+ reps
65%
75%
85%
2B
Chin-Up (Bodyweight)
5
AMRAP
RPE 8-10
3
Seated Dip (Machine)
4
10 reps
RPE 7-9
4
Pec Deck (Machine)
4
12 reps
RPE 7-9
5
Overhead Extension (Dumbbell)
4
10 reps
RPE 7-9
6
Tricep Rope Push Down (Cable)
3
20 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
4
20 reps
RPE 6-8
2A
Bench Press (Barbell)
1
1
1
3+ reps
3+ reps
3+ reps
70%
80%
90%
2B
Chin-Up (Bodyweight)
5
AMRAP
RPE 8-10
3
Seated Dip (Machine)
4
10 reps
RPE 7-9
4
Pec Deck (Machine)
4
12 reps
RPE 7-9
5
Overhead Extension (Dumbbell)
4
10 reps
RPE 7-9
6
Tricep Rope Push Down (Cable)
3
20 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
4
20 reps
RPE 6-8
2A
Bench Press (Barbell)
1
1
1
5+ reps
3+ reps
1+ reps
75%
85%
95%
2B
Chin-Up (Bodyweight)
5
AMRAP
RPE 8-10
3
Seated Dip (Machine)
4
10 reps
RPE 7-9
4
Pec Deck (Machine)
4
12 reps
RPE 7-9
5
Overhead Extension (Dumbbell)
4
10 reps
RPE 7-9
6
Tricep Rope Push Down (Cable)
3
20 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
4
20 reps
RPE 6-8
2A
Bench Press (Barbell)
1
1
1
5+ reps
5+ reps
5+ reps
65%
75%
85%
2B
Chin-Up (Bodyweight)
5
AMRAP
RPE 8-10
3
Seated Dip (Machine)
4
10 reps
RPE 7-9
4
Pec Deck (Machine)
4
12 reps
RPE 7-9
5
Overhead Extension (Dumbbell)
4
10 reps
RPE 7-9
6
Tricep Rope Push Down (Cable)
3
20 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
4
20 reps
RPE 6-8
2A
Bench Press (Barbell)
1
1
1
3+ reps
3+ reps
3+ reps
70%
80%
90%
2B
Chin-Up (Bodyweight)
5
AMRAP
RPE 8-10
3
Seated Dip (Machine)
4
10 reps
RPE 7-9
4
Pec Deck (Machine)
4
12 reps
RPE 7-9
5
Overhead Extension (Dumbbell)
4
10 reps
RPE 7-9
6
Tricep Rope Push Down (Cable)
3
20 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
4
20 reps
RPE 6-8
2A
Bench Press (Barbell)
1
1
1
5+ reps
3+ reps
1+ reps
75%
85%
95%
2B
Chin-Up (Bodyweight)
5
AMRAP
RPE 8-10
3
Seated Dip (Machine)
4
10 reps
RPE 7-9
4
Pec Deck (Machine)
4
12 reps
RPE 7-9
5
Overhead Extension (Dumbbell)
4
10 reps
RPE 7-9
6
Tricep Rope Push Down (Cable)
3
20 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
4
20 reps
RPE 6-8
2A
Bench Press (Barbell)
1
1
1
3+ reps
3+ reps
3+ reps
65%
75%
85%
2B
Chin-Up (Bodyweight)
5
AMRAP
RPE 8-10
3
Seated Dip (Machine)
4
10 reps
RPE 7-9
4
Pec Deck (Machine)
4
12 reps
RPE 7-9
5
Overhead Extension (Dumbbell)
4
10 reps
RPE 7-9
6
Tricep Rope Push Down (Cable)
3
20 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Monster Walks (hip Circle)
1
3
10 reps
5 reps
RPE 6-8
RPE 6-8
1B
Box Jump
4
5 reps
RPE 7-9
2A
Squat (Barbell)
1
1
1
5+ reps
5+ reps
5+ reps
65%
75%
85%
2B
Chin-Up (Bodyweight)
5
AMRAP
RPE 6-8
3
Leg Press
5
15 reps
RPE 7-9
4
Leg Curl
5
15 reps
RPE 7-9
5
Leg Extension
4
12 reps
RPE 7-9
6
Leg Raise (Captain's Chair)
4
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Monster Walks (hip Circle)
1
3
10 reps
5 reps
RPE 6-8
RPE 6-8
1B
Box Jump
4
5 reps
RPE 7-9
2A
Squat (Barbell)
1
1
1
3+ reps
3+ reps
3+ reps
70%
80%
90%
2B
Chin-Up (Bodyweight)
5
AMRAP
RPE 6-8
3
Leg Press
5
15 reps
RPE 7-9
4
Leg Curl
5
15 reps
RPE 7-9
5
Leg Extension
4
12 reps
RPE 7-9
6
Leg Raise (Captain's Chair)
4
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Monster Walks (hip Circle)
1
3
10 reps
5 reps
RPE 6-8
RPE 6-8
1B
Box Jump
4
5 reps
RPE 7-9
2A
Squat (Barbell)
1
1
1
5+ reps
3+ reps
1+ reps
75%
85%
95%
2B
Chin-Up (Bodyweight)
5
AMRAP
RPE 6-8
3
Leg Press
5
15 reps
RPE 7-9
4
Leg Curl
5
15 reps
RPE 7-9
5
Leg Extension
4
12 reps
RPE 7-9
6
Leg Raise (Captain's Chair)
4
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Monster Walks (hip Circle)
1
3
10 reps
5 reps
RPE 6-8
RPE 6-8
1B
Box Jump
4
5 reps
RPE 7-9
2A
Squat (Barbell)
1
1
1
5+ reps
5+ reps
5+ reps
65%
75%
85%
2B
Chin-Up (Bodyweight)
5
AMRAP
RPE 6-8
3
Leg Press
5
15 reps
RPE 7-9
4
Leg Curl
5
15 reps
RPE 7-9
5
Leg Extension
4
12 reps
RPE 7-9
6
Leg Raise (Captain's Chair)
4
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Monster Walks (hip Circle)
1
3
10 reps
5 reps
RPE 6-8
RPE 6-8
1B
Box Jump
4
5 reps
RPE 7-9
2A
Squat (Barbell)
1
1
1
3+ reps
3+ reps
3+ reps
70%
80%
90%
2B
Chin-Up (Bodyweight)
5
AMRAP
RPE 6-8
3
Leg Press
5
15 reps
RPE 7-9
4
Leg Curl
5
15 reps
RPE 7-9
5
Leg Extension
4
12 reps
RPE 7-9
6
Leg Raise (Captain's Chair)
4
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Monster Walks (hip Circle)
1
3
10 reps
5 reps
RPE 6-8
RPE 6-8
1B
Box Jump
4
5 reps
RPE 7-9
2A
Squat (Barbell)
1
1
1
5+ reps
3+ reps
1+ reps
75%
85%
95%
2B
Chin-Up (Bodyweight)
5
AMRAP
RPE 6-8
3
Leg Press
5
15 reps
RPE 7-9
4
Leg Curl
5
15 reps
RPE 7-9
5
Leg Extension
4
12 reps
RPE 7-9
6
Leg Raise (Captain's Chair)
4
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Monster Walks (hip Circle)
1
3
10 reps
5 reps
RPE 6-8
RPE 6-8
1B
Box Jump
4
5 reps
RPE 7-9
2A
Squat (Barbell)
1
1
1
3+ reps
3+ reps
3+ reps
65%
75%
85%
2B
Chin-Up (Bodyweight)
5
AMRAP
RPE 6-8
3
Leg Press
5
15 reps
RPE 7-9
4
Leg Curl
5
15 reps
RPE 7-9
5
Leg Extension
4
12 reps
RPE 7-9
6
Leg Raise (Captain's Chair)
4
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Monster Walks (hip Circle)
1
3
10 reps
5 reps
RPE 6-8
RPE 6-8
1B
Box Jump
4
5 reps
RPE 7-9
2A
Squat (Barbell)
1
1
1
5+ reps
5+ reps
5+ reps
65%
75%
85%
2B
Chin-Up (Bodyweight)
5
AMRAP
RPE 6-8
3
Goblet Squat
5
15 reps
RPE 7-9
4
Lying Leg Curl
5
15 reps
RPE 7-9
5
Leg Extension
4
12 reps
RPE 7-9
6
Leg Raise (Captain's Chair)
4
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Monster Walks (hip Circle)
1
3
10 reps
5 reps
RPE 6-8
RPE 6-8
1B
Box Jump
4
5 reps
RPE 7-9
2A
Squat (Barbell)
1
1
1
3+ reps
3+ reps
3+ reps
70%
80%
90%
2B
Chin-Up (Bodyweight)
5
AMRAP
RPE 6-8
3
Goblet Squat
5
15 reps
RPE 7-9
4
Lying Leg Curl
5
15 reps
RPE 7-9
5
Leg Extension
4
12 reps
RPE 7-9
6
Leg Raise (Captain's Chair)
4
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Monster Walks (hip Circle)
1
3
10 reps
5 reps
RPE 6-8
RPE 6-8
1B
Box Jump
4
5 reps
RPE 7-9
2A
Squat (Barbell)
1
1
1
5+ reps
3+ reps
1+ reps
75%
85%
95%
2B
Chin-Up (Bodyweight)
5
AMRAP
RPE 6-8
3
Goblet Squat
5
15 reps
RPE 7-9
4
Lying Leg Curl
5
15 reps
RPE 7-9
5
Leg Extension
4
12 reps
RPE 7-9
6
Leg Raise (Captain's Chair)
4
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Monster Walks (hip Circle)
1
3
10 reps
5 reps
RPE 6-8
RPE 6-8
1B
Box Jump
4
5 reps
RPE 7-9
2A
Squat (Barbell)
1
1
1
5+ reps
5+ reps
5+ reps
65%
75%
85%
2B
Chin-Up (Bodyweight)
5
AMRAP
RPE 6-8
3
Goblet Squat
5
15 reps
RPE 7-9
4
Lying Leg Curl
5
15 reps
RPE 7-9
5
Leg Extension
4
12 reps
RPE 7-9
6
Leg Raise (Captain's Chair)
4
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Monster Walks (hip Circle)
1
3
10 reps
5 reps
RPE 6-8
RPE 6-8
1B
Box Jump
4
5 reps
RPE 7-9
2A
Squat (Barbell)
1
1
1
3+ reps
3+ reps
3+ reps
70%
80%
90%
2B
Chin-Up (Bodyweight)
5
AMRAP
RPE 6-8
3
Goblet Squat
5
15 reps
RPE 7-9
4
Lying Leg Curl
5
15 reps
RPE 7-9
5
Leg Extension
4
12 reps
RPE 7-9
6
Leg Raise (Captain's Chair)
4
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Monster Walks (hip Circle)
1
3
10 reps
5 reps
RPE 6-8
RPE 6-8
1B
Box Jump
4
5 reps
RPE 7-9
2A
Squat (Barbell)
1
1
1
5+ reps
3+ reps
1+ reps
75%
85%
95%
2B
Chin-Up (Bodyweight)
5
AMRAP
RPE 6-8
3
Goblet Squat
5
15 reps
RPE 7-9
4
Lying Leg Curl
5
15 reps
RPE 7-9
5
Leg Extension
4
12 reps
RPE 7-9
6
Leg Raise (Captain's Chair)
4
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Monster Walks (hip Circle)
1
3
10 reps
5 reps
RPE 6-8
RPE 6-8
1B
Box Jump
4
5 reps
RPE 7-9
2A
Squat (Barbell)
1
1
1
3+ reps
3+ reps
3+ reps
65%
75%
85%
2B
Chin-Up (Bodyweight)
5
AMRAP
RPE 6-8
3
Goblet Squat
5
15 reps
RPE 7-9
4
Lying Leg Curl
5
15 reps
RPE 7-9
5
Leg Extension
4
12 reps
RPE 7-9
6
Leg Raise (Captain's Chair)
4
AMRAP
RPE 9
Week 1
1 / 14 Weeks
Day 1
1
Face Pull4 Sets
10-20 Reps
@6-8
2A
Seated Military Press (smith Machine)1 Set
1 Set
1 Set
5+ Reps
5+ Reps
5+ Reps
65%
75%
85%
2B
Chin-Up (Bodyweight)5 Sets
AMRAP
@8-10
3
Standing Shoulder Press (Dumbbell)4 Sets
12 Reps
@7-9
4A
Lateral Raise (Dumbbell)4 Sets
12 Reps
@7-9
4B
Rear Delt Fly (Dumbbell)4 Sets
12 Reps
@7-9
5
Bicep Curl (Barbell)4 Sets
12 Reps
@7-9
6
Preacher Curl Machine4 Sets
10 Reps
@7-9
Day 2
1A
Monster Walks (hip Circle)1 Set
3 Sets
10 Reps
5 Reps
@6-8
@6-8
1B
Box Jump4 Sets
5 Reps
@7-9
2A
Deadlift (Barbell)1 Set
1 Set
1 Set
5+ Reps
5+ Reps
5+ Reps
65%
75%
85%
2B
Chin-Up (Bodyweight)5 Sets
AMRAP
@6-8
3
Good Morning4 Sets
10 Reps
@7-9
4
Barbell Row (smith Machine)4 Sets
12 Reps
@7-9
5
Underhand Lat Pulldown4 Sets
10 Reps
@7-9
6
Leg Raise (Captain's Chair)4 Sets
AMRAP
@9
Day 3
1
Rear Delt Fly (Machine)4 Sets
20 Reps
@6-8
2A
Bench Press (Barbell)1 Set
1 Set
1 Set
5+ Reps
5+ Reps
5+ Reps
65%
75%
85%
2B
Chin-Up (Bodyweight)5 Sets
AMRAP
@8-10
3
Dip (Weighted)4 Sets
10 Reps
@7-9
4
Incline Chest Fly (Dumbbell)4 Sets
12 Reps
@7-9
5
Tricep Pushdown (Cable)4 Sets
20 Reps
@7-9
6
French Press3 Sets
10 Reps
@7-9
Day 4
1A
Monster Walks (hip Circle)1 Set
3 Sets
10 Reps
5 Reps
@6-8
@6-8
1B
Box Jump4 Sets
5 Reps
@7-9
2A
Squat (Barbell)1 Set
1 Set
1 Set
5+ Reps
5+ Reps
5+ Reps
65%
75%
85%
2B
Chin-Up (Bodyweight)5 Sets
AMRAP
@6-8
3
Leg Press5 Sets
15 Reps
@7-9
4
Leg Curl5 Sets
15 Reps
@7-9
5
Leg Extension4 Sets
12 Reps
@7-9
6
Leg Raise (Captain's Chair)4 Sets
AMRAP
@9