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AHE 2

by Matt
1 athletes joined

Program Description

AHE2 is a hypertrophy focused program for beginners designed for you to get the most out of limited equipment. If you've got some weights laying around and you don't just want to do calisthenics, this is the program for you. You'll be putting the work in and you should be seeing massive amounts of muscle added onto your frame. Your arms, forearms, and shoulders particularly are going to get more work than they would on other programs. Advice: Please eat. As a beginner you have no idea how much you need to eat to grow. Most people, when doing this amount of work, especially as you put on more muscle, will struggle to eat enough to bulk up. Most beginners should be able to go on dreamer bulks for a decent while and have almost all of the mass be muscle. I want you to take this seriously. If you're putting weight on too fast (more than about 2lbs per week) you can eat less, shoot for 0.5lbs to 1lb per week, but try to shoot for more the newer you are. If you are properly fat and want to lose weight, try eating at maintenance, ideally while cleaning up your diet. This should work, and it's better to take weight loss slower. If that doesn't work and you're putting on fat somehow while doing this you can decrease your calorie intake. Keep protein high though (>0.7g/lb bodyweight). This is probably a good program to prepare you for something like starting strength. It's not as straightforward but it's not going to be anywhere near as taxing as low reps can be. If you run this you're probably not going to run into issues when you find a gym (or get more equipment) and start doing proper benches, deadlifts, and squats. Anyways, you can run this for as long as you want or until you outgrow it. Find a way to make the deadlift challenging with what you have. Go hard, eat a lot, rest well, be consistent. Have fun

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding, Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Apr 28, 2025 08:02
  • Last Edited
    May 24, 2025 07:12
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ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Burpee (No Push Up)
1
2.5 mins
-
2
Single Leg Romanian Deadlift
3
6-30 reps
RPE 9.5
3
Walking Lunge (Dumbbell)
2
10-32 reps
RPE 9.5
4
Bent Over Row (Dumbbell)
3
6-35 reps
RPE 10
5
Push Up (Wide)
2
1
6-35 reps
6-35 reps
RPE 9.5
RPE 10
6
Lu Raise
2
8-30 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Burpee (No Push Up)
1
2.5 mins
-
2
Single Leg Romanian Deadlift
3
6-30 reps
RPE 9.5
3
Walking Lunge (Dumbbell)
2
10-32 reps
RPE 9.5
4
Bent Over Row (Dumbbell)
3
6-35 reps
RPE 10
5
Push Up (Wide)
2
1
6-35 reps
6-35 reps
RPE 9.5
RPE 10
6
Lu Raise
2
8-30 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Burpee (No Push Up)
1
2.5 mins
-
2
Single Leg Romanian Deadlift
3
6-30 reps
RPE 9.5
3
Walking Lunge (Dumbbell)
2
10-32 reps
RPE 9.5
4
Bent Over Row (Dumbbell)
3
6-35 reps
RPE 10
5
Push Up (Wide)
2
1
6-35 reps
6-35 reps
RPE 9.5
RPE 10
6
Lu Raise
2
8-30 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Burpee (No Push Up)
1
2.5 mins
-
2
Single Leg Romanian Deadlift
3
6-30 reps
RPE 9.5
3
Walking Lunge (Dumbbell)
2
10-32 reps
RPE 9.5
4
Bent Over Row (Dumbbell)
3
6-35 reps
RPE 10
5
Push Up (Wide)
2
1
6-35 reps
6-35 reps
RPE 9.5
RPE 10
6
Lu Raise
2
8-30 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Burpee (No Push Up)
1
2.5 mins
-
2
Single Leg Romanian Deadlift
3
6-30 reps
RPE 9.5
3
Walking Lunge (Dumbbell)
2
10-32 reps
RPE 9.5
4
Bent Over Row (Dumbbell)
3
6-35 reps
RPE 10
5
Push Up (Wide)
2
1
6-35 reps
6-35 reps
RPE 9.5
RPE 10
6
Lu Raise
2
8-30 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Burpee (No Push Up)
1
2.5 mins
-
2
Single Leg Romanian Deadlift
3
6-30 reps
RPE 9.5
3
Walking Lunge (Dumbbell)
2
10-32 reps
RPE 9.5
4
Bent Over Row (Dumbbell)
3
6-35 reps
RPE 10
5
Push Up (Wide)
2
1
6-35 reps
6-35 reps
RPE 9.5
RPE 10
6
Lu Raise
2
8-30 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Burpee (No Push Up)
1
2.5 mins
-
2
Single Leg Romanian Deadlift
3
6-30 reps
RPE 9.5
3
Walking Lunge (Dumbbell)
2
10-32 reps
RPE 9.5
4
Bent Over Row (Dumbbell)
3
6-35 reps
RPE 10
5
Push Up (Wide)
2
1
6-35 reps
6-35 reps
RPE 9.5
RPE 10
6
Lu Raise
2
8-30 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Burpee (No Push Up)
1
2.5 mins
-
2
Single Leg Romanian Deadlift
3
6-30 reps
RPE 9.5
3
Walking Lunge (Dumbbell)
2
10-32 reps
RPE 9.5
4
Bent Over Row (Dumbbell)
3
6-35 reps
RPE 10
5
Push Up (Wide)
2
1
6-35 reps
6-35 reps
RPE 9.5
RPE 10
6
Lu Raise
2
8-30 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Burpee (No Push Up)
1
2.5 mins
-
2
Single Leg Romanian Deadlift
3
6-30 reps
RPE 9.5
3
Walking Lunge (Dumbbell)
2
10-32 reps
RPE 9.5
4
Bent Over Row (Dumbbell)
3
6-35 reps
RPE 10
5
Push Up (Wide)
2
1
6-35 reps
6-35 reps
RPE 9.5
RPE 10
6
Lu Raise
2
8-30 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Burpee (No Push Up)
1
2.5 mins
-
2
Single Leg Romanian Deadlift
3
6-30 reps
RPE 9.5
3
Walking Lunge (Dumbbell)
2
10-32 reps
RPE 9.5
4
Bent Over Row (Dumbbell)
3
6-35 reps
RPE 10
5
Push Up (Wide)
2
1
6-35 reps
6-35 reps
RPE 9.5
RPE 10
6
Lu Raise
2
8-30 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Burpee (No Push Up)
1
2.5 mins
-
2
Single Leg Romanian Deadlift
3
6-30 reps
RPE 9.5
3
Walking Lunge (Dumbbell)
2
10-32 reps
RPE 9.5
4
Bent Over Row (Dumbbell)
3
6-35 reps
RPE 10
5
Push Up (Wide)
2
1
6-35 reps
6-35 reps
RPE 9.5
RPE 10
6
Lu Raise
2
8-30 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Burpee (No Push Up)
1
2.5 mins
-
2
Single Leg Romanian Deadlift
3
6-30 reps
RPE 9.5
3
Walking Lunge (Dumbbell)
2
10-32 reps
RPE 9.5
4
Bent Over Row (Dumbbell)
3
6-35 reps
RPE 10
5
Push Up (Wide)
2
1
6-35 reps
6-35 reps
RPE 9.5
RPE 10
6
Lu Raise
2
8-30 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Burpee (No Push Up)
1
2.5 mins
-
2
Overhead Press (Dumbbell)
2
8-30 reps
RPE 9.5
3A
Hammer Curl (Dumbbell)
3
6-30 reps
RPE 10
3B
French Press
2
10-30 reps
RPE 10
4A
Wrist Curls
2
8-30 reps
RPE 10
4B
Reverse Wrist Curl (Dumbbell)
2
10-32 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Burpee (No Push Up)
1
2.5 mins
-
2
Overhead Press (Dumbbell)
2
8-30 reps
RPE 9.5
3A
Hammer Curl (Dumbbell)
3
6-30 reps
RPE 10
3B
French Press
2
10-30 reps
RPE 10
4A
Wrist Curls
2
8-30 reps
RPE 10
4B
Reverse Wrist Curl (Dumbbell)
2
10-32 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Burpee (No Push Up)
1
2.5 mins
-
2
Overhead Press (Dumbbell)
2
8-30 reps
RPE 9.5
3A
Hammer Curl (Dumbbell)
3
6-30 reps
RPE 10
3B
French Press
2
10-30 reps
RPE 10
4A
Wrist Curls
2
8-30 reps
RPE 10
4B
Reverse Wrist Curl (Dumbbell)
2
10-32 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Burpee (No Push Up)
1
2.5 mins
-
2
Overhead Press (Dumbbell)
2
8-30 reps
RPE 9.5
3A
Hammer Curl (Dumbbell)
3
6-30 reps
RPE 10
3B
French Press
2
10-30 reps
RPE 10
4A
Wrist Curls
2
8-30 reps
RPE 10
4B
Reverse Wrist Curl (Dumbbell)
2
10-32 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Burpee (No Push Up)
1
2.5 mins
-
2
Overhead Press (Dumbbell)
2
8-30 reps
RPE 9.5
3A
Hammer Curl (Dumbbell)
3
6-30 reps
RPE 10
3B
French Press
2
10-30 reps
RPE 10
4A
Wrist Curls
2
8-30 reps
RPE 10
4B
Reverse Wrist Curl (Dumbbell)
2
10-32 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Burpee (No Push Up)
1
2.5 mins
-
2
Overhead Press (Dumbbell)
2
8-30 reps
RPE 9.5
3A
Hammer Curl (Dumbbell)
3
6-30 reps
RPE 10
3B
French Press
2
10-30 reps
RPE 10
4A
Wrist Curls
2
8-30 reps
RPE 10
4B
Reverse Wrist Curl (Dumbbell)
2
10-32 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Burpee (No Push Up)
1
2.5 mins
-
2
Overhead Press (Dumbbell)
2
8-30 reps
RPE 9.5
3A
Hammer Curl (Dumbbell)
3
6-30 reps
RPE 10
3B
French Press
2
10-30 reps
RPE 10
4A
Wrist Curls
2
8-30 reps
RPE 10
4B
Reverse Wrist Curl (Dumbbell)
2
10-32 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Burpee (No Push Up)
1
2.5 mins
-
2
Overhead Press (Dumbbell)
2
8-30 reps
RPE 9.5
3A
Hammer Curl (Dumbbell)
3
6-30 reps
RPE 10
3B
French Press
2
10-30 reps
RPE 10
4A
Wrist Curls
2
8-30 reps
RPE 10
4B
Reverse Wrist Curl (Dumbbell)
2
10-32 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Burpee (No Push Up)
1
2.5 mins
-
2
Overhead Press (Dumbbell)
2
8-30 reps
RPE 9.5
3A
Hammer Curl (Dumbbell)
3
6-30 reps
RPE 10
3B
French Press
2
10-30 reps
RPE 10
4A
Wrist Curls
2
8-30 reps
RPE 10
4B
Reverse Wrist Curl (Dumbbell)
2
10-32 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Burpee (No Push Up)
1
2.5 mins
-
2
Overhead Press (Dumbbell)
2
8-30 reps
RPE 9.5
3A
Hammer Curl (Dumbbell)
3
6-30 reps
RPE 10
3B
French Press
2
10-30 reps
RPE 10
4A
Wrist Curls
2
8-30 reps
RPE 10
4B
Reverse Wrist Curl (Dumbbell)
2
10-32 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Burpee (No Push Up)
1
2.5 mins
-
2
Overhead Press (Dumbbell)
2
8-30 reps
RPE 9.5
3A
Hammer Curl (Dumbbell)
3
6-30 reps
RPE 10
3B
French Press
2
10-30 reps
RPE 10
4A
Wrist Curls
2
8-30 reps
RPE 10
4B
Reverse Wrist Curl (Dumbbell)
2
10-32 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Burpee (No Push Up)
1
2.5 mins
-
2
Overhead Press (Dumbbell)
2
8-30 reps
RPE 9.5
3A
Hammer Curl (Dumbbell)
3
6-30 reps
RPE 10
3B
French Press
2
10-30 reps
RPE 10
4A
Wrist Curls
2
8-30 reps
RPE 10
4B
Reverse Wrist Curl (Dumbbell)
2
10-32 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
2.5 mins
-
2
Chin-Up (Bodyweight)
2
1
6-30 reps
6-30 reps
RPE 9
RPE 10
3
Narrow Push Up
1
1
8-30 reps
8-30 reps
RPE 9.5
RPE 10
4
One Arm Bent Over Row
2
6-30 reps
RPE 10
5A
Powell Raise
2
6-25 reps
RPE 10
5B
Preacher Curl (Dumbbell)
2
8-20 reps
RPE 9.5
6A
Neck Curl
2
8-25 reps
RPE 10
6B
Neck Extension
2
8-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
2.5 mins
-
2
Chin-Up (Bodyweight)
2
1
6-30 reps
6-30 reps
RPE 9
RPE 10
3
Narrow Push Up
1
1
8-30 reps
8-30 reps
RPE 9.5
RPE 10
4
One Arm Bent Over Row
2
6-30 reps
RPE 10
5A
Powell Raise
2
6-25 reps
RPE 10
5B
Preacher Curl (Dumbbell)
2
8-20 reps
RPE 9.5
6A
Neck Curl
2
8-25 reps
RPE 10
6B
Neck Extension
2
8-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
2.5 mins
-
2
Chin-Up (Bodyweight)
2
1
6-30 reps
6-30 reps
RPE 9
RPE 10
3
Narrow Push Up
1
1
8-30 reps
8-30 reps
RPE 9.5
RPE 10
4
One Arm Bent Over Row
2
6-30 reps
RPE 10
5A
Powell Raise
2
6-25 reps
RPE 10
5B
Preacher Curl (Dumbbell)
2
8-20 reps
RPE 9.5
6A
Neck Curl
2
8-25 reps
RPE 10
6B
Neck Extension
2
8-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
2.5 mins
-
2
Chin-Up (Bodyweight)
2
1
6-30 reps
6-30 reps
RPE 9
RPE 10
3
Narrow Push Up
1
1
8-30 reps
8-30 reps
RPE 9.5
RPE 10
4
One Arm Bent Over Row
2
6-30 reps
RPE 10
5A
Powell Raise
2
6-25 reps
RPE 10
5B
Preacher Curl (Dumbbell)
2
8-20 reps
RPE 9.5
6A
Neck Curl
2
8-25 reps
RPE 10
6B
Neck Extension
2
8-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
2.5 mins
-
2
Chin-Up (Bodyweight)
2
1
6-30 reps
6-30 reps
RPE 9
RPE 10
3
Narrow Push Up
1
1
8-30 reps
8-30 reps
RPE 9.5
RPE 10
4
One Arm Bent Over Row
2
6-30 reps
RPE 10
5A
Powell Raise
2
6-25 reps
RPE 10
5B
Preacher Curl (Dumbbell)
2
8-20 reps
RPE 9.5
6A
Neck Curl
2
8-25 reps
RPE 10
6B
Neck Extension
2
8-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
2.5 mins
-
2
Chin-Up (Bodyweight)
2
1
6-30 reps
6-30 reps
RPE 9
RPE 10
3
Narrow Push Up
1
1
8-30 reps
8-30 reps
RPE 9.5
RPE 10
4
One Arm Bent Over Row
2
6-30 reps
RPE 10
5A
Powell Raise
2
6-25 reps
RPE 10
5B
Preacher Curl (Dumbbell)
2
8-20 reps
RPE 9.5
6A
Neck Curl
2
8-25 reps
RPE 10
6B
Neck Extension
2
8-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
2.5 mins
-
2
Chin-Up (Bodyweight)
2
1
6-30 reps
6-30 reps
RPE 9
RPE 10
3
Narrow Push Up
1
1
8-30 reps
8-30 reps
RPE 9.5
RPE 10
4
One Arm Bent Over Row
2
6-30 reps
RPE 10
5A
Powell Raise
2
6-25 reps
RPE 10
5B
Preacher Curl (Dumbbell)
2
8-20 reps
RPE 9.5
6A
Neck Curl
2
8-25 reps
RPE 10
6B
Neck Extension
2
8-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
2.5 mins
-
2
Chin-Up (Bodyweight)
2
1
6-30 reps
6-30 reps
RPE 9
RPE 10
3
Narrow Push Up
1
1
8-30 reps
8-30 reps
RPE 9.5
RPE 10
4
One Arm Bent Over Row
2
6-30 reps
RPE 10
5A
Powell Raise
2
6-25 reps
RPE 10
5B
Preacher Curl (Dumbbell)
2
8-20 reps
RPE 9.5
6A
Neck Curl
2
8-25 reps
RPE 10
6B
Neck Extension
2
8-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
2.5 mins
-
2
Chin-Up (Bodyweight)
2
1
6-30 reps
6-30 reps
RPE 9
RPE 10
3
Narrow Push Up
1
1
8-30 reps
8-30 reps
RPE 9.5
RPE 10
4
One Arm Bent Over Row
2
6-30 reps
RPE 10
5A
Powell Raise
2
6-25 reps
RPE 10
5B
Preacher Curl (Dumbbell)
2
8-20 reps
RPE 9.5
6A
Neck Curl
2
8-25 reps
RPE 10
6B
Neck Extension
2
8-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
2.5 mins
-
2
Chin-Up (Bodyweight)
2
1
6-30 reps
6-30 reps
RPE 9
RPE 10
3
Narrow Push Up
1
1
8-30 reps
8-30 reps
RPE 9.5
RPE 10
4
One Arm Bent Over Row
2
6-30 reps
RPE 10
5A
Powell Raise
2
6-25 reps
RPE 10
5B
Preacher Curl (Dumbbell)
2
8-20 reps
RPE 9.5
6A
Neck Curl
2
8-25 reps
RPE 10
6B
Neck Extension
2
8-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
2.5 mins
-
2
Chin-Up (Bodyweight)
2
1
6-30 reps
6-30 reps
RPE 9
RPE 10
3
Narrow Push Up
1
1
8-30 reps
8-30 reps
RPE 9.5
RPE 10
4
One Arm Bent Over Row
2
6-30 reps
RPE 10
5A
Powell Raise
2
6-25 reps
RPE 10
5B
Preacher Curl (Dumbbell)
2
8-20 reps
RPE 9.5
6A
Neck Curl
2
8-25 reps
RPE 10
6B
Neck Extension
2
8-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
2.5 mins
-
2
Chin-Up (Bodyweight)
2
1
6-30 reps
6-30 reps
RPE 9
RPE 10
3
Narrow Push Up
1
1
8-30 reps
8-30 reps
RPE 9.5
RPE 10
4
One Arm Bent Over Row
2
6-30 reps
RPE 10
5A
Powell Raise
2
6-25 reps
RPE 10
5B
Preacher Curl (Dumbbell)
2
8-20 reps
RPE 9.5
6A
Neck Curl
2
8-25 reps
RPE 10
6B
Neck Extension
2
8-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Burpee (No Push Up)
1
2.5 mins
-
2
Goblet Squat
2
1
6-20 reps
6-20 reps
RPE 9
RPE 10
3
Bicep Curl (Dumbbell)
2
6-30 reps
RPE 10
4
Stiff Leg Deficit Deadlift
2
8-35 reps
-
5
Single Leg Calf Raise (Bodyweight)
2
6-35 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Burpee (No Push Up)
1
2.5 mins
-
2
Goblet Squat
2
1
6-20 reps
6-20 reps
RPE 9
RPE 10
3
Bicep Curl (Dumbbell)
2
6-30 reps
RPE 10
4
Stiff Leg Deficit Deadlift
2
8-35 reps
-
5
Single Leg Calf Raise (Bodyweight)
2
6-35 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Burpee (No Push Up)
1
2.5 mins
-
2
Goblet Squat
2
1
6-20 reps
6-20 reps
RPE 9
RPE 10
3
Bicep Curl (Dumbbell)
2
6-30 reps
RPE 10
4
Stiff Leg Deficit Deadlift
2
8-35 reps
-
5
Single Leg Calf Raise (Bodyweight)
2
6-35 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Burpee (No Push Up)
1
2.5 mins
-
2
Goblet Squat
2
1
6-20 reps
6-20 reps
RPE 9
RPE 10
3
Bicep Curl (Dumbbell)
2
6-30 reps
RPE 10
4
Stiff Leg Deficit Deadlift
2
8-35 reps
-
5
Single Leg Calf Raise (Bodyweight)
2
6-35 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Burpee (No Push Up)
1
2.5 mins
-
2
Goblet Squat
2
1
6-20 reps
6-20 reps
RPE 9
RPE 10
3
Bicep Curl (Dumbbell)
2
6-30 reps
RPE 10
4
Stiff Leg Deficit Deadlift
2
8-35 reps
-
5
Single Leg Calf Raise (Bodyweight)
2
6-35 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Burpee (No Push Up)
1
2.5 mins
-
2
Goblet Squat
2
1
6-20 reps
6-20 reps
RPE 9
RPE 10
3
Bicep Curl (Dumbbell)
2
6-30 reps
RPE 10
4
Stiff Leg Deficit Deadlift
2
8-35 reps
-
5
Single Leg Calf Raise (Bodyweight)
2
6-35 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Burpee (No Push Up)
1
2.5 mins
-
2
Goblet Squat
2
1
6-20 reps
6-20 reps
RPE 9
RPE 10
3
Bicep Curl (Dumbbell)
2
6-30 reps
RPE 10
4
Stiff Leg Deficit Deadlift
2
8-35 reps
-
5
Single Leg Calf Raise (Bodyweight)
2
6-35 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Burpee (No Push Up)
1
2.5 mins
-
2
Goblet Squat
2
1
6-20 reps
6-20 reps
RPE 9
RPE 10
3
Bicep Curl (Dumbbell)
2
6-30 reps
RPE 10
4
Stiff Leg Deficit Deadlift
2
8-35 reps
-
5
Single Leg Calf Raise (Bodyweight)
2
6-35 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Burpee (No Push Up)
1
2.5 mins
-
2
Goblet Squat
2
1
6-20 reps
6-20 reps
RPE 9
RPE 10
3
Bicep Curl (Dumbbell)
2
6-30 reps
RPE 10
4
Stiff Leg Deficit Deadlift
2
8-35 reps
-
5
Single Leg Calf Raise (Bodyweight)
2
6-35 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Burpee (No Push Up)
1
2.5 mins
-
2
Goblet Squat
2
1
6-20 reps
6-20 reps
RPE 9
RPE 10
3
Bicep Curl (Dumbbell)
2
6-30 reps
RPE 10
4
Stiff Leg Deficit Deadlift
2
8-35 reps
-
5
Single Leg Calf Raise (Bodyweight)
2
6-35 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Burpee (No Push Up)
1
2.5 mins
-
2
Goblet Squat
2
1
6-20 reps
6-20 reps
RPE 9
RPE 10
3
Bicep Curl (Dumbbell)
2
6-30 reps
RPE 10
4
Stiff Leg Deficit Deadlift
2
8-35 reps
-
5
Single Leg Calf Raise (Bodyweight)
2
6-35 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Burpee (No Push Up)
1
2.5 mins
-
2
Goblet Squat
2
1
6-20 reps
6-20 reps
RPE 9
RPE 10
3
Bicep Curl (Dumbbell)
2
6-30 reps
RPE 10
4
Stiff Leg Deficit Deadlift
2
8-35 reps
-
5
Single Leg Calf Raise (Bodyweight)
2
6-35 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Burpee (No Push Up)
1
2.5 mins
-
2
Decline Push Up
2
1
6-30 reps
6-30 reps
RPE 9.5
RPE 10
3
Lateral Raise (Dumbbell)
3
6-30 reps
RPE 10
4
Shrug (Dumbbell)
2
6-35 reps
RPE 10
5A
Wrist Curls
2
8-30 reps
RPE 10
5B
Reverse Wrist Curl (Dumbbell)
2
10-32 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Burpee (No Push Up)
1
2.5 mins
-
2
Decline Push Up
2
1
6-30 reps
6-30 reps
RPE 9.5
RPE 10
3
Lateral Raise (Dumbbell)
3
6-30 reps
RPE 10
4
Shrug (Dumbbell)
2
6-35 reps
RPE 10
5A
Wrist Curls
2
8-30 reps
RPE 10
5B
Reverse Wrist Curl (Dumbbell)
2
10-32 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Burpee (No Push Up)
1
2.5 mins
-
2
Decline Push Up
2
1
6-30 reps
6-30 reps
RPE 9.5
RPE 10
3
Lateral Raise (Dumbbell)
3
6-30 reps
RPE 10
4
Shrug (Dumbbell)
2
6-35 reps
RPE 10
5A
Wrist Curls
2
8-30 reps
RPE 10
5B
Reverse Wrist Curl (Dumbbell)
2
10-32 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Burpee (No Push Up)
1
2.5 mins
-
2
Decline Push Up
2
1
6-30 reps
6-30 reps
RPE 9.5
RPE 10
3
Lateral Raise (Dumbbell)
3
6-30 reps
RPE 10
4
Shrug (Dumbbell)
2
6-35 reps
RPE 10
5A
Wrist Curls
2
8-30 reps
RPE 10
5B
Reverse Wrist Curl (Dumbbell)
2
10-32 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Burpee (No Push Up)
1
2.5 mins
-
2
Decline Push Up
2
1
6-30 reps
6-30 reps
RPE 9.5
RPE 10
3
Lateral Raise (Dumbbell)
3
6-30 reps
RPE 10
4
Shrug (Dumbbell)
2
6-35 reps
RPE 10
5A
Wrist Curls
2
8-30 reps
RPE 10
5B
Reverse Wrist Curl (Dumbbell)
2
10-32 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Burpee (No Push Up)
1
2.5 mins
-
2
Decline Push Up
2
1
6-30 reps
6-30 reps
RPE 9.5
RPE 10
3
Lateral Raise (Dumbbell)
3
6-30 reps
RPE 10
4
Shrug (Dumbbell)
2
6-35 reps
RPE 10
5A
Wrist Curls
2
8-30 reps
RPE 10
5B
Reverse Wrist Curl (Dumbbell)
2
10-32 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Burpee (No Push Up)
1
2.5 mins
-
2
Decline Push Up
2
1
6-30 reps
6-30 reps
RPE 9.5
RPE 10
3
Lateral Raise (Dumbbell)
3
6-30 reps
RPE 10
4
Shrug (Dumbbell)
2
6-35 reps
RPE 10
5A
Wrist Curls
2
8-30 reps
RPE 10
5B
Reverse Wrist Curl (Dumbbell)
2
10-32 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Burpee (No Push Up)
1
2.5 mins
-
2
Decline Push Up
2
1
6-30 reps
6-30 reps
RPE 9.5
RPE 10
3
Lateral Raise (Dumbbell)
3
6-30 reps
RPE 10
4
Shrug (Dumbbell)
2
6-35 reps
RPE 10
5A
Wrist Curls
2
8-30 reps
RPE 10
5B
Reverse Wrist Curl (Dumbbell)
2
10-32 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Burpee (No Push Up)
1
2.5 mins
-
2
Decline Push Up
2
1
6-30 reps
6-30 reps
RPE 9.5
RPE 10
3
Lateral Raise (Dumbbell)
3
6-30 reps
RPE 10
4
Shrug (Dumbbell)
2
6-35 reps
RPE 10
5A
Wrist Curls
2
8-30 reps
RPE 10
5B
Reverse Wrist Curl (Dumbbell)
2
10-32 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Burpee (No Push Up)
1
2.5 mins
-
2
Decline Push Up
2
1
6-30 reps
6-30 reps
RPE 9.5
RPE 10
3
Lateral Raise (Dumbbell)
3
6-30 reps
RPE 10
4
Shrug (Dumbbell)
2
6-35 reps
RPE 10
5A
Wrist Curls
2
8-30 reps
RPE 10
5B
Reverse Wrist Curl (Dumbbell)
2
10-32 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Burpee (No Push Up)
1
2.5 mins
-
2
Decline Push Up
2
1
6-30 reps
6-30 reps
RPE 9.5
RPE 10
3
Lateral Raise (Dumbbell)
3
6-30 reps
RPE 10
4
Shrug (Dumbbell)
2
6-35 reps
RPE 10
5A
Wrist Curls
2
8-30 reps
RPE 10
5B
Reverse Wrist Curl (Dumbbell)
2
10-32 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Burpee (No Push Up)
1
2.5 mins
-
2
Decline Push Up
2
1
6-30 reps
6-30 reps
RPE 9.5
RPE 10
3
Lateral Raise (Dumbbell)
3
6-30 reps
RPE 10
4
Shrug (Dumbbell)
2
6-35 reps
RPE 10
5A
Wrist Curls
2
8-30 reps
RPE 10
5B
Reverse Wrist Curl (Dumbbell)
2
10-32 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
2.5 mins
-
2
Pull-Up (Bodyweight)
2
1
6-30 reps
6-30 reps
RPE 9
RPE 10
3A
Neck Curl
2
8-25 reps
RPE 10
3B
Neck Extension
2
8-25 reps
RPE 10
4A
Hammer Curl (Dumbbell)
2
6-35 reps
RPE 10
4B
French Press
2
10-30 reps
RPE 10
5
Powell Raise
3
6-25 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
2.5 mins
-
2
Pull-Up (Bodyweight)
2
1
6-30 reps
6-30 reps
RPE 9
RPE 10
3A
Neck Curl
2
8-25 reps
RPE 10
3B
Neck Extension
2
8-25 reps
RPE 10
4A
Hammer Curl (Dumbbell)
2
6-35 reps
RPE 10
4B
French Press
2
10-30 reps
RPE 10
5
Powell Raise
3
6-25 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
2.5 mins
-
2
Pull-Up (Bodyweight)
2
1
6-30 reps
6-30 reps
RPE 9
RPE 10
3A
Neck Curl
2
8-25 reps
RPE 10
3B
Neck Extension
2
8-25 reps
RPE 10
4A
Hammer Curl (Dumbbell)
2
6-35 reps
RPE 10
4B
French Press
2
10-30 reps
RPE 10
5
Powell Raise
3
6-25 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
2.5 mins
-
2
Pull-Up (Bodyweight)
2
1
6-30 reps
6-30 reps
RPE 9
RPE 10
3A
Neck Curl
2
8-25 reps
RPE 10
3B
Neck Extension
2
8-25 reps
RPE 10
4A
Hammer Curl (Dumbbell)
2
6-35 reps
RPE 10
4B
French Press
2
10-30 reps
RPE 10
5
Powell Raise
3
6-25 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
2.5 mins
-
2
Pull-Up (Bodyweight)
2
1
6-30 reps
6-30 reps
RPE 9
RPE 10
3A
Neck Curl
2
8-25 reps
RPE 10
3B
Neck Extension
2
8-25 reps
RPE 10
4A
Hammer Curl (Dumbbell)
2
6-35 reps
RPE 10
4B
French Press
2
10-30 reps
RPE 10
5
Powell Raise
3
6-25 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
2.5 mins
-
2
Pull-Up (Bodyweight)
2
1
6-30 reps
6-30 reps
RPE 9
RPE 10
3A
Neck Curl
2
8-25 reps
RPE 10
3B
Neck Extension
2
8-25 reps
RPE 10
4A
Hammer Curl (Dumbbell)
2
6-35 reps
RPE 10
4B
French Press
2
10-30 reps
RPE 10
5
Powell Raise
3
6-25 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
2.5 mins
-
2
Pull-Up (Bodyweight)
2
1
6-30 reps
6-30 reps
RPE 9
RPE 10
3A
Neck Curl
2
8-25 reps
RPE 10
3B
Neck Extension
2
8-25 reps
RPE 10
4A
Hammer Curl (Dumbbell)
2
6-35 reps
RPE 10
4B
French Press
2
10-30 reps
RPE 10
5
Powell Raise
3
6-25 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
2.5 mins
-
2
Pull-Up (Bodyweight)
2
1
6-30 reps
6-30 reps
RPE 9
RPE 10
3A
Neck Curl
2
8-25 reps
RPE 10
3B
Neck Extension
2
8-25 reps
RPE 10
4A
Hammer Curl (Dumbbell)
2
6-35 reps
RPE 10
4B
French Press
2
10-30 reps
RPE 10
5
Powell Raise
3
6-25 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
2.5 mins
-
2
Pull-Up (Bodyweight)
2
1
6-30 reps
6-30 reps
RPE 9
RPE 10
3A
Neck Curl
2
8-25 reps
RPE 10
3B
Neck Extension
2
8-25 reps
RPE 10
4A
Hammer Curl (Dumbbell)
2
6-35 reps
RPE 10
4B
French Press
2
10-30 reps
RPE 10
5
Powell Raise
3
6-25 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
2.5 mins
-
2
Pull-Up (Bodyweight)
2
1
6-30 reps
6-30 reps
RPE 9
RPE 10
3A
Neck Curl
2
8-25 reps
RPE 10
3B
Neck Extension
2
8-25 reps
RPE 10
4A
Hammer Curl (Dumbbell)
2
6-35 reps
RPE 10
4B
French Press
2
10-30 reps
RPE 10
5
Powell Raise
3
6-25 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
2.5 mins
-
2
Pull-Up (Bodyweight)
2
1
6-30 reps
6-30 reps
RPE 9
RPE 10
3A
Neck Curl
2
8-25 reps
RPE 10
3B
Neck Extension
2
8-25 reps
RPE 10
4A
Hammer Curl (Dumbbell)
2
6-35 reps
RPE 10
4B
French Press
2
10-30 reps
RPE 10
5
Powell Raise
3
6-25 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
2.5 mins
-
2
Pull-Up (Bodyweight)
2
1
6-30 reps
6-30 reps
RPE 9
RPE 10
3A
Neck Curl
2
8-25 reps
RPE 10
3B
Neck Extension
2
8-25 reps
RPE 10
4A
Hammer Curl (Dumbbell)
2
6-35 reps
RPE 10
4B
French Press
2
10-30 reps
RPE 10
5
Powell Raise
3
6-25 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Burpee (No Push Up)
1 Set
2.5 mins
-
2
Single Leg Romanian Deadlift
3 Sets
6-30 Reps
@9.5
3
Walking Lunge (Dumbbell)
2 Sets
10-32 Reps
@9.5
4
Bent Over Row (Dumbbell)
3 Sets
6-35 Reps
@10
5
Push Up (Wide)
2 Sets
1 Set
6-35 Reps
6-35 Reps
@9.5
@10
6
Lu Raise
2 Sets
8-30 Reps
@9.5
Day 2
1
Burpee (No Push Up)
1 Set
2.5 mins
-
2
Overhead Press (Dumbbell)
2 Sets
8-30 Reps
@9.5
3A
Hammer Curl (Dumbbell)
3 Sets
6-30 Reps
@10
3B
French Press
2 Sets
10-30 Reps
@10
4A
Wrist Curls
2 Sets
8-30 Reps
@10
4B
Reverse Wrist Curl (Dumbbell)
2 Sets
10-32 Reps
@10
Day 3
1
Jumping Jack
1 Set
2.5 mins
-
2
Chin-Up (Bodyweight)
2 Sets
1 Set
6-30 Reps
6-30 Reps
@9
@10
3
Narrow Push Up
1 Set
1 Set
8-30 Reps
8-30 Reps
@9.5
@10
4
One Arm Bent Over Row
2 Sets
6-30 Reps
@10
5A
Powell Raise
2 Sets
6-25 Reps
@10
5B
Preacher Curl (Dumbbell)
2 Sets
8-20 Reps
@9.5
6A
Neck Curl
2 Sets
8-25 Reps
@10
6B
Neck Extension
2 Sets
8-25 Reps
@10
Day 4
1
Burpee (No Push Up)
1 Set
2.5 mins
-
2
Goblet Squat
2 Sets
1 Set
6-20 Reps
6-20 Reps
@9
@10
3
Bicep Curl (Dumbbell)
2 Sets
6-30 Reps
@10
4
Stiff Leg Deficit Deadlift
2 Sets
8-35 Reps
-
5
Single Leg Calf Raise (Bodyweight)
2 Sets
6-35 Reps
@10
Day 5
1
Burpee (No Push Up)
1 Set
2.5 mins
-
2
Decline Push Up
2 Sets
1 Set
6-30 Reps
6-30 Reps
@9.5
@10
3
Lateral Raise (Dumbbell)
3 Sets
6-30 Reps
@10
4
Shrug (Dumbbell)
2 Sets
6-35 Reps
@10
5A
Wrist Curls
2 Sets
8-30 Reps
@10
5B
Reverse Wrist Curl (Dumbbell)
2 Sets
10-32 Reps
@10
Day 6
1
Jumping Jack
1 Set
2.5 mins
-
2
Pull-Up (Bodyweight)
2 Sets
1 Set
6-30 Reps
6-30 Reps
@9
@10
3A
Neck Curl
2 Sets
8-25 Reps
@10
3B
Neck Extension
2 Sets
8-25 Reps
@10
4A
Hammer Curl (Dumbbell)
2 Sets
6-35 Reps
@10
4B
French Press
2 Sets
10-30 Reps
@10
5
Powell Raise
3 Sets
6-25 Reps
@10