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BoostcampPNG

Bro Split Forever

by Στέλιος Α.
35 athletes joined

Program Description

This program is created for the gym bros, who can't have a day off . Everyday we work on a single muscle group, but we still hit every muscle twice in 7 days. If it's done properly you don't have to worry for overtraining

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    10 weeks
  • Time Per Workout
    50 minutes
  • Created
    Feb 19, 2024 12:32
  • Last Edited
    Jul 01, 2024 05:04
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
5
10-15 reps
RPE 9
2
Squat (Barbell)
3
6-10 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 8.5
4
Bulgarian Split Squat (Dumbbell)
4
6-12 reps
RPE 8.5
5
Lunge (Barbell)
4
10-15 reps
RPE 8
6
Box Jump
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
2
Bench Press (Barbell)
4
6-10 reps
RPE 8.5
3
Chest Fly (Dumbbell)
3
10-15 reps
RPE 8
4
Dip (Bodyweight)
2
AMRAP
RPE 9.5
5
Push Up
2
AMRAP
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-8 reps
RPE 9
2
Bent Over Row (Barbell)
3
8-12 reps
RPE 8
3
Rack Pull (Barbell)
3
5-8 reps
RPE 8
4
Dumbbell Row
3
12-15 reps
RPE 8
5
Good Morning
3
10-12 reps
RPE 8
6
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8
3
Upright Row (Barbell)
3
10-12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
5
Arnold Press
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
3
10-15 reps
RPE 9
2
Incline Curl (Dumbbell)
3
6-10 reps
RPE 8
3
Bench Press (Close Grip)
3
6-10 reps
RPE 8
4
Overhead Extension (Dumbbell)
3
12-15 reps
RPE 8
5
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
6
Hammer Curl
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jog
1
40-60 mins
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
5
10-15 reps
RPE 9
2
Squat (Barbell)
3
6-10 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 8.5
4
Bulgarian Split Squat (Dumbbell)
4
6-12 reps
RPE 8.5
5
Lunge (Barbell)
4
10-15 reps
RPE 8
6
Box Jump
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
2
Bench Press (Barbell)
4
6-10 reps
RPE 8.5
3
Chest Fly (Dumbbell)
3
10-15 reps
RPE 8
4
Dip (Bodyweight)
2
AMRAP
RPE 9.5
5
Push Up
2
AMRAP
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-8 reps
RPE 9
2
Bent Over Row (Barbell)
3
8-12 reps
RPE 8
3
Rack Pull (Barbell)
3
5-8 reps
RPE 8
4
Dumbbell Row
3
12-15 reps
RPE 8
5
Good Morning
3
10-12 reps
RPE 8
6
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8
3
Upright Row (Barbell)
3
10-12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
5
Arnold Press
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
2
Bench Press (Barbell)
4
6-10 reps
RPE 8.5
3
Chest Fly (Dumbbell)
3
10-15 reps
RPE 8
4
Dip (Bodyweight)
2
AMRAP
RPE 9.5
5
Push Up
2
AMRAP
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-8 reps
RPE 9
2
Bent Over Row (Barbell)
3
8-12 reps
RPE 8
3
Rack Pull (Barbell)
3
5-8 reps
RPE 8
4
Dumbbell Row
3
12-15 reps
RPE 8
5
Good Morning
3
10-12 reps
RPE 8
6
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8
3
Upright Row (Barbell)
3
10-12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
5
Arnold Press
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
3
10-15 reps
RPE 9
2
Incline Curl (Dumbbell)
3
6-10 reps
RPE 8
3
Bench Press (Close Grip)
3
6-10 reps
RPE 8
4
Overhead Extension (Dumbbell)
3
12-15 reps
RPE 8
5
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
6
Hammer Curl
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jog
1
40-60 mins
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
5
10-15 reps
RPE 9
2
Squat (Barbell)
3
6-10 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 8.5
4
Bulgarian Split Squat (Dumbbell)
4
6-12 reps
RPE 8.5
5
Lunge (Barbell)
4
10-15 reps
RPE 8
6
Box Jump
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
2
Bench Press (Barbell)
4
6-10 reps
RPE 8.5
3
Chest Fly (Dumbbell)
3
10-15 reps
RPE 8
4
Dip (Bodyweight)
2
AMRAP
RPE 9.5
5
Push Up
2
AMRAP
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-8 reps
RPE 9
2
Bent Over Row (Barbell)
3
8-12 reps
RPE 8
3
Rack Pull (Barbell)
3
5-8 reps
RPE 8
4
Dumbbell Row
3
12-15 reps
RPE 8
5
Good Morning
3
10-12 reps
RPE 8
6
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8
3
Upright Row (Barbell)
3
10-12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
5
Arnold Press
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
3
10-15 reps
RPE 9
2
Incline Curl (Dumbbell)
3
6-10 reps
RPE 8
3
Bench Press (Close Grip)
3
6-10 reps
RPE 8
4
Overhead Extension (Dumbbell)
3
12-15 reps
RPE 8
5
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
6
Hammer Curl
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-8 reps
RPE 9
2
Bent Over Row (Barbell)
3
8-12 reps
RPE 8
3
Rack Pull (Barbell)
3
5-8 reps
RPE 8
4
Dumbbell Row
3
12-15 reps
RPE 8
5
Good Morning
3
10-12 reps
RPE 8
6
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8
3
Upright Row (Barbell)
3
10-12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
5
Arnold Press
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
3
10-15 reps
RPE 9
2
Incline Curl (Dumbbell)
3
6-10 reps
RPE 8
3
Bench Press (Close Grip)
3
6-10 reps
RPE 8
4
Overhead Extension (Dumbbell)
3
12-15 reps
RPE 8
5
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
6
Hammer Curl
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
40-60 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
5
10-15 reps
RPE 9
2
Squat (Barbell)
3
6-10 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 8.5
4
Bulgarian Split Squat (Dumbbell)
4
6-12 reps
RPE 8.5
5
Lunge (Barbell)
4
10-15 reps
RPE 8
6
Box Jump
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
2
Bench Press (Barbell)
4
6-10 reps
RPE 8.5
3
Chest Fly (Dumbbell)
3
10-15 reps
RPE 8
4
Dip (Bodyweight)
2
AMRAP
RPE 9.5
5
Push Up
2
AMRAP
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-8 reps
RPE 9
2
Bent Over Row (Barbell)
3
8-12 reps
RPE 8
3
Rack Pull (Barbell)
3
5-8 reps
RPE 8
4
Dumbbell Row
3
12-15 reps
RPE 8
5
Good Morning
3
10-12 reps
RPE 8
6
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8
3
Upright Row (Barbell)
3
10-12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
5
Arnold Press
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
3
10-15 reps
RPE 9
2
Incline Curl (Dumbbell)
3
6-10 reps
RPE 8
3
Bench Press (Close Grip)
3
6-10 reps
RPE 8
4
Overhead Extension (Dumbbell)
3
12-15 reps
RPE 8
5
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
6
Hammer Curl
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
40-60 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8
3
Upright Row (Barbell)
3
10-12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
5
Arnold Press
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
3
10-15 reps
RPE 9
2
Incline Curl (Dumbbell)
3
6-10 reps
RPE 8
3
Bench Press (Close Grip)
3
6-10 reps
RPE 8
4
Overhead Extension (Dumbbell)
3
12-15 reps
RPE 8
5
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
6
Hammer Curl
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jog
1
40-60 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
5
10-15 reps
RPE 9
2
Squat (Barbell)
3
6-10 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 8.5
4
Bulgarian Split Squat (Dumbbell)
4
6-12 reps
RPE 8.5
5
Lunge (Barbell)
4
10-15 reps
RPE 8
6
Box Jump
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
2
Bench Press (Barbell)
4
6-10 reps
RPE 8.5
3
Chest Fly (Dumbbell)
3
10-15 reps
RPE 8
4
Dip (Bodyweight)
2
AMRAP
RPE 9.5
5
Push Up
2
AMRAP
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-8 reps
RPE 9
2
Bent Over Row (Barbell)
3
8-12 reps
RPE 8
3
Rack Pull (Barbell)
3
5-8 reps
RPE 8
4
Dumbbell Row
3
12-15 reps
RPE 8
5
Good Morning
3
10-12 reps
RPE 8
6
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8
3
Upright Row (Barbell)
3
10-12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
5
Arnold Press
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
3
10-15 reps
RPE 9
2
Incline Curl (Dumbbell)
3
6-10 reps
RPE 8
3
Bench Press (Close Grip)
3
6-10 reps
RPE 8
4
Overhead Extension (Dumbbell)
3
12-15 reps
RPE 8
5
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
6
Hammer Curl
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jog
1
40-60 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
5
10-15 reps
RPE 9
2
Squat (Barbell)
3
6-10 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 8.5
4
Bulgarian Split Squat (Dumbbell)
4
6-12 reps
RPE 8.5
5
Lunge (Barbell)
4
10-15 reps
RPE 8
6
Box Jump
2
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
3
10-15 reps
RPE 9
2
Incline Curl (Dumbbell)
3
6-10 reps
RPE 8
3
Bench Press (Close Grip)
3
6-10 reps
RPE 8
4
Overhead Extension (Dumbbell)
3
12-15 reps
RPE 8
5
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
6
Hammer Curl
3
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jog
1
40-60 mins
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
5
10-15 reps
RPE 9
2
Squat (Barbell)
3
6-10 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 8.5
4
Bulgarian Split Squat (Dumbbell)
4
6-12 reps
RPE 8.5
5
Lunge (Barbell)
4
10-15 reps
RPE 8
6
Box Jump
2
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
2
Bench Press (Barbell)
4
6-10 reps
RPE 8.5
3
Chest Fly (Dumbbell)
3
10-15 reps
RPE 8
4
Dip (Bodyweight)
2
AMRAP
RPE 9.5
5
Push Up
2
AMRAP
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-8 reps
RPE 9
2
Bent Over Row (Barbell)
3
8-12 reps
RPE 8
3
Rack Pull (Barbell)
3
5-8 reps
RPE 8
4
Dumbbell Row
3
12-15 reps
RPE 8
5
Good Morning
3
10-12 reps
RPE 8
6
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8
3
Upright Row (Barbell)
3
10-12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
5
Arnold Press
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
3
10-15 reps
RPE 9
2
Incline Curl (Dumbbell)
3
6-10 reps
RPE 8
3
Bench Press (Close Grip)
3
6-10 reps
RPE 8
4
Overhead Extension (Dumbbell)
3
12-15 reps
RPE 8
5
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
6
Hammer Curl
3
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jog
1
40-60 mins
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
5
10-15 reps
RPE 9
2
Squat (Barbell)
3
6-10 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 8.5
4
Bulgarian Split Squat (Dumbbell)
4
6-12 reps
RPE 8.5
5
Lunge (Barbell)
4
10-15 reps
RPE 8
6
Box Jump
2
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
2
Bench Press (Barbell)
4
6-10 reps
RPE 8.5
3
Chest Fly (Dumbbell)
3
10-15 reps
RPE 8
4
Dip (Bodyweight)
2
AMRAP
RPE 9.5
5
Push Up
2
AMRAP
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jog
1
40-60 mins
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
5
10-15 reps
RPE 9
2
Squat (Barbell)
3
6-10 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 8.5
4
Bulgarian Split Squat (Dumbbell)
4
6-12 reps
RPE 8.5
5
Lunge (Barbell)
4
10-15 reps
RPE 8
6
Box Jump
2
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
2
Bench Press (Barbell)
4
6-10 reps
RPE 8.5
3
Chest Fly (Dumbbell)
3
10-15 reps
RPE 8
4
Dip (Bodyweight)
2
AMRAP
RPE 9.5
5
Push Up
2
AMRAP
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-8 reps
RPE 9
2
Bent Over Row (Barbell)
3
8-12 reps
RPE 8
3
Rack Pull (Barbell)
3
5-8 reps
RPE 8
4
Dumbbell Row
3
12-15 reps
RPE 8
5
Good Morning
3
10-12 reps
RPE 8
6
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8
3
Upright Row (Barbell)
3
10-12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
5
Arnold Press
3
12-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
3
10-15 reps
RPE 9
2
Incline Curl (Dumbbell)
3
6-10 reps
RPE 8
3
Bench Press (Close Grip)
3
6-10 reps
RPE 8
4
Overhead Extension (Dumbbell)
3
12-15 reps
RPE 8
5
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
6
Hammer Curl
3
10-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jog
1
40-60 mins
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
5
10-15 reps
RPE 9
2
Squat (Barbell)
3
6-10 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 8.5
4
Bulgarian Split Squat (Dumbbell)
4
6-12 reps
RPE 8.5
5
Lunge (Barbell)
4
10-15 reps
RPE 8
6
Box Jump
2
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
2
Bench Press (Barbell)
4
6-10 reps
RPE 8.5
3
Chest Fly (Dumbbell)
3
10-15 reps
RPE 8
4
Dip (Bodyweight)
2
AMRAP
RPE 9.5
5
Push Up
2
AMRAP
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-8 reps
RPE 9
2
Bent Over Row (Barbell)
3
8-12 reps
RPE 8
3
Rack Pull (Barbell)
3
5-8 reps
RPE 8
4
Dumbbell Row
3
12-15 reps
RPE 8
5
Good Morning
3
10-12 reps
RPE 8
6
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
5
10-15 reps
RPE 9
2
Squat (Barbell)
3
6-10 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 8.5
4
Bulgarian Split Squat (Dumbbell)
4
6-12 reps
RPE 8.5
5
Lunge (Barbell)
4
10-15 reps
RPE 8
6
Box Jump
2
10 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
2
Bench Press (Barbell)
4
6-10 reps
RPE 8.5
3
Chest Fly (Dumbbell)
3
10-15 reps
RPE 8
4
Dip (Bodyweight)
2
AMRAP
RPE 9.5
5
Push Up
2
AMRAP
RPE 9.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-8 reps
RPE 9
2
Bent Over Row (Barbell)
3
8-12 reps
RPE 8
3
Rack Pull (Barbell)
3
5-8 reps
RPE 8
4
Dumbbell Row
3
12-15 reps
RPE 8
5
Good Morning
3
10-12 reps
RPE 8
6
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8
3
Upright Row (Barbell)
3
10-12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
5
Arnold Press
3
12-15 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
3
10-15 reps
RPE 9
2
Incline Curl (Dumbbell)
3
6-10 reps
RPE 8
3
Bench Press (Close Grip)
3
6-10 reps
RPE 8
4
Overhead Extension (Dumbbell)
3
12-15 reps
RPE 8
5
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
6
Hammer Curl
3
10-15 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jog
1
40-60 mins
RPE 7.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
5
10-15 reps
RPE 9
2
Squat (Barbell)
3
6-10 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 8.5
4
Bulgarian Split Squat (Dumbbell)
4
6-12 reps
RPE 8.5
5
Lunge (Barbell)
4
10-15 reps
RPE 8
6
Box Jump
2
10 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
2
Bench Press (Barbell)
4
6-10 reps
RPE 8.5
3
Chest Fly (Dumbbell)
3
10-15 reps
RPE 8
4
Dip (Bodyweight)
2
AMRAP
RPE 9.5
5
Push Up
2
AMRAP
RPE 9.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-8 reps
RPE 9
2
Bent Over Row (Barbell)
3
8-12 reps
RPE 8
3
Rack Pull (Barbell)
3
5-8 reps
RPE 8
4
Dumbbell Row
3
12-15 reps
RPE 8
5
Good Morning
3
10-12 reps
RPE 8
6
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8
3
Upright Row (Barbell)
3
10-12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
5
Arnold Press
3
12-15 reps
RPE 8
Week 1
1 / 10 Weeks
Day 2
1
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
@8
2
Bench Press (Barbell)
4 Sets
6-10 Reps
@8.5
3
Chest Fly (Dumbbell)
3 Sets
10-15 Reps
@8
4
Dip (Bodyweight)
2 Sets
AMRAP
@9.5
5
Push Up
2 Sets
AMRAP
@9.5
Day 7
1
Standing Calf Raise
5 Sets
10-15 Reps
@9
2
Squat (Barbell)
3 Sets
6-10 Reps
@8.5
3
Romanian Deadlift (Barbell)
4 Sets
6-10 Reps
@8.5
4
Bulgarian Split Squat (Dumbbell)
4 Sets
6-12 Reps
@8.5
5
Lunge (Barbell)
4 Sets
10-15 Reps
@8
6
Box Jump
2 Sets
10 Reps
@8
Day 5
1
Skull Crusher
3 Sets
10-15 Reps
@9
2
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
@8
3
Bench Press (Close Grip)
3 Sets
6-10 Reps
@8
4
Overhead Extension (Dumbbell)
3 Sets
12-15 Reps
@8
5
Chin-Up (Bodyweight)
3 Sets
AMRAP
@9
6
Hammer Curl
3 Sets
10-15 Reps
@8
Day 6
1
Jog
1 Set
40-60 mins
@7.5
Day 1
1
Standing Calf Raise
5 Sets
10-15 Reps
@9
2
Squat (Barbell)
3 Sets
6-10 Reps
@8.5
3
Romanian Deadlift (Barbell)
4 Sets
6-10 Reps
@8.5
4
Bulgarian Split Squat (Dumbbell)
4 Sets
6-12 Reps
@8.5
5
Lunge (Barbell)
4 Sets
10-15 Reps
@8
6
Box Jump
2 Sets
10 Reps
@8
Day 3
1
Pull-Up (Weighted)
3 Sets
5-8 Reps
@9
2
Bent Over Row (Barbell)
3 Sets
8-12 Reps
@8
3
Rack Pull (Barbell)
3 Sets
5-8 Reps
@8
4
Dumbbell Row
3 Sets
12-15 Reps
@8
5
Good Morning
3 Sets
10-12 Reps
@8
6
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
Day 4
1
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@8
2
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
@8
3
Upright Row (Barbell)
3 Sets
10-12 Reps
@8
4
Rear Delt Fly (Dumbbell)
3 Sets
12-15 Reps
@8
5
Arnold Press
3 Sets
12-15 Reps
@8