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BoostcampPNG

GYMKENJOMAX

by CanSheiko
5 athletes joined

Program Description

Para sumarap mga tropa kong mayayaman. Ayaw nila heavy gusto nila chill lang, so ayun.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 10, 2025 05:25
  • Last Edited
    Jun 18, 2025 11:45

Summary

Unleash your potential with GYMKENJOMAX, a comprehensive 16-week program designed for serious lifters. Committing just three days a week, you'll engage in a balanced mix of push, pull, and leg workouts, focusing on compound movements and isolation exercises to build strength and muscle. Each session is meticulously crafted to challenge your limits, ensuring you make consistent progress. Equip yourself with the tools for transformation and get ready to elevate your fitness game!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
RPE 10
2
Walking Lunge (Dumbbell)
4
12 reps
RPE 10
3
Box Jump
4
15 reps
RPE 8
4
Leg Press
3
8 reps
RPE 10
5
Leg Curl
4
15 reps
RPE 10
6
Leg Extension
5
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
RPE 10
2
Walking Lunge (Dumbbell)
4
12 reps
RPE 10
3
Box Jump
4
15 reps
RPE 8
4
Leg Press
3
8 reps
RPE 10
5
Leg Curl
4
15 reps
RPE 10
6
Leg Extension
5
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
RPE 10
2
Walking Lunge (Dumbbell)
4
12 reps
RPE 10
3
Box Jump
4
15 reps
RPE 8
4
Leg Press
3
8 reps
RPE 10
5
Leg Curl
4
15 reps
RPE 10
6
Leg Extension
5
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
RPE 10
2
Walking Lunge (Dumbbell)
4
12 reps
RPE 10
3
Box Jump
4
15 reps
RPE 8
4
Leg Press
3
8 reps
RPE 10
5
Leg Curl
4
15 reps
RPE 10
6
Leg Extension
5
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Burpee
1
AMRAP
RPE 10
2
Jump Squat
1
AMRAP
RPE 10
3
Box Jump
1
AMRAP
RPE 10
4
Kettlebell Swing
1
AMRAP
RPE 10
5
Step-Up (Weighted)
1
AMRAP
RPE 10
6
Eco Bike
1
AMRAP
RPE 10
7
Lying Leg Raise
1
AMRAP
RPE 10
8
Bicycle Crunch
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Burpee
1
AMRAP
RPE 10
2
Jump Squat
1
AMRAP
RPE 10
3
Box Jump
1
AMRAP
RPE 10
4
Kettlebell Swing
1
AMRAP
RPE 10
5
Step-Up (Weighted)
1
AMRAP
RPE 10
6
Eco Bike
1
AMRAP
RPE 10
7
Lying Leg Raise
1
AMRAP
RPE 10
8
Bicycle Crunch
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Burpee
1
AMRAP
RPE 10
2
Jump Squat
1
AMRAP
RPE 10
3
Box Jump
1
AMRAP
RPE 10
4
Kettlebell Swing
1
AMRAP
RPE 10
5
Step-Up (Weighted)
1
AMRAP
RPE 10
6
Eco Bike
1
AMRAP
RPE 10
7
Lying Leg Raise
1
AMRAP
RPE 10
8
Bicycle Crunch
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Burpee
1
AMRAP
RPE 10
2
Jump Squat
1
AMRAP
RPE 10
3
Box Jump
1
AMRAP
RPE 10
4
Kettlebell Swing
1
AMRAP
RPE 10
5
Step-Up (Weighted)
1
AMRAP
RPE 10
6
Eco Bike
1
AMRAP
RPE 10
7
Lying Leg Raise
1
AMRAP
RPE 10
8
Bicycle Crunch
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
RPE 10
2
Walking Lunge (Dumbbell)
4
12 reps
RPE 10
3
Box Jump
4
15 reps
RPE 8
4
Leg Press
3
8 reps
RPE 10
5
Leg Curl
4
15 reps
RPE 10
6
Leg Extension
5
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
RPE 10
2
Walking Lunge (Dumbbell)
4
12 reps
RPE 10
3
Box Jump
4
15 reps
RPE 8
4
Leg Press
3
8 reps
RPE 10
5
Leg Curl
4
15 reps
RPE 10
6
Leg Extension
5
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
RPE 10
2
Walking Lunge (Dumbbell)
4
12 reps
RPE 10
3
Box Jump
4
15 reps
RPE 8
4
Leg Press
3
8 reps
RPE 10
5
Leg Curl
4
15 reps
RPE 10
6
Leg Extension
5
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
RPE 10
2
Walking Lunge (Dumbbell)
4
12 reps
RPE 10
3
Box Jump
4
15 reps
RPE 8
4
Leg Press
3
8 reps
RPE 10
5
Leg Curl
4
15 reps
RPE 10
6
Leg Extension
5
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Burpee
1
AMRAP
RPE 10
2
Jump Squat
1
AMRAP
RPE 10
3
Box Jump
1
AMRAP
RPE 10
4
Kettlebell Swing
1
AMRAP
RPE 10
5
Step-Up (Weighted)
1
AMRAP
RPE 10
6
Eco Bike
1
AMRAP
RPE 10
7
Lying Leg Raise
1
AMRAP
RPE 10
8
Bicycle Crunch
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Burpee
1
AMRAP
RPE 10
2
Jump Squat
1
AMRAP
RPE 10
3
Box Jump
1
AMRAP
RPE 10
4
Kettlebell Swing
1
AMRAP
RPE 10
5
Step-Up (Weighted)
1
AMRAP
RPE 10
6
Eco Bike
1
AMRAP
RPE 10
7
Lying Leg Raise
1
AMRAP
RPE 10
8
Bicycle Crunch
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Burpee
1
AMRAP
RPE 10
2
Jump Squat
1
AMRAP
RPE 10
3
Box Jump
1
AMRAP
RPE 10
4
Kettlebell Swing
1
AMRAP
RPE 10
5
Step-Up (Weighted)
1
AMRAP
RPE 10
6
Eco Bike
1
AMRAP
RPE 10
7
Lying Leg Raise
1
AMRAP
RPE 10
8
Bicycle Crunch
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Burpee
1
AMRAP
RPE 10
2
Jump Squat
1
AMRAP
RPE 10
3
Box Jump
1
AMRAP
RPE 10
4
Kettlebell Swing
1
AMRAP
RPE 10
5
Step-Up (Weighted)
1
AMRAP
RPE 10
6
Eco Bike
1
AMRAP
RPE 10
7
Lying Leg Raise
1
AMRAP
RPE 10
8
Bicycle Crunch
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-12 reps
RPE 10
2
Bench Press (Barbell)
4
6-10 reps
RPE 10
3
Arnold Press
3
8-12 reps
RPE 10
4
Pec Deck (Machine)
4
15-25 reps
RPE 10
5
Lateral Raise (Dumbbell)
5
12-15 reps
RPE 10
6
Upright Row (Cable)
3
12-15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 10
8
Overhead Extension (Dumbbell)
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-12 reps
RPE 10
2
Bench Press (Barbell)
4
6-10 reps
RPE 10
3
Arnold Press
3
8-12 reps
RPE 10
4
Pec Deck (Machine)
4
15-25 reps
RPE 10
5
Lateral Raise (Dumbbell)
5
12-15 reps
RPE 10
6
Upright Row (Cable)
3
12-15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 10
8
Overhead Extension (Dumbbell)
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-12 reps
RPE 10
2
Bench Press (Barbell)
4
6-10 reps
RPE 10
3
Arnold Press
3
8-12 reps
RPE 10
4
Pec Deck (Machine)
4
15-25 reps
RPE 10
5
Lateral Raise (Dumbbell)
5
12-15 reps
RPE 10
6
Upright Row (Cable)
3
12-15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 10
8
Overhead Extension (Dumbbell)
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-12 reps
RPE 10
2
Bench Press (Barbell)
4
6-10 reps
RPE 10
3
Arnold Press
3
8-12 reps
RPE 10
4
Pec Deck (Machine)
4
15-25 reps
RPE 10
5
Lateral Raise (Dumbbell)
5
12-15 reps
RPE 10
6
Upright Row (Cable)
3
12-15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 10
8
Overhead Extension (Dumbbell)
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
RPE 10
2
Bench Press (Barbell)
3
8-10 reps
RPE 10
3
Seated Overhead Press (Dumbbell)
4
10-12 reps
RPE 10
4
Push Up
2
AMRAP
RPE 10
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 10
6
Tricep Extension (Cable)
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
RPE 10
2
Bench Press (Barbell)
3
8-10 reps
RPE 10
3
Seated Overhead Press (Dumbbell)
4
10-12 reps
RPE 10
4
Push Up
2
AMRAP
RPE 10
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 10
6
Tricep Extension (Cable)
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
RPE 10
2
Bench Press (Barbell)
3
8-10 reps
RPE 10
3
Seated Overhead Press (Dumbbell)
4
10-12 reps
RPE 10
4
Push Up
2
AMRAP
RPE 10
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 10
6
Tricep Extension (Cable)
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
RPE 10
2
Bench Press (Barbell)
3
8-10 reps
RPE 10
3
Seated Overhead Press (Dumbbell)
4
10-12 reps
RPE 10
4
Push Up
2
AMRAP
RPE 10
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 10
6
Tricep Extension (Cable)
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-12 reps
RPE 10
2
Bench Press (Barbell)
4
6-10 reps
RPE 10
3
Arnold Press
3
8-12 reps
RPE 10
4
Pec Deck (Machine)
4
15-25 reps
RPE 10
5
Lateral Raise (Dumbbell)
5
12-15 reps
RPE 10
6
Upright Row (Cable)
3
12-15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 10
8
Overhead Extension (Dumbbell)
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-12 reps
RPE 10
2
Bench Press (Barbell)
4
6-10 reps
RPE 10
3
Arnold Press
3
8-12 reps
RPE 10
4
Pec Deck (Machine)
4
15-25 reps
RPE 10
5
Lateral Raise (Dumbbell)
5
12-15 reps
RPE 10
6
Upright Row (Cable)
3
12-15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 10
8
Overhead Extension (Dumbbell)
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-12 reps
RPE 10
2
Bench Press (Barbell)
4
6-10 reps
RPE 10
3
Arnold Press
3
8-12 reps
RPE 10
4
Pec Deck (Machine)
4
15-25 reps
RPE 10
5
Lateral Raise (Dumbbell)
5
12-15 reps
RPE 10
6
Upright Row (Cable)
3
12-15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 10
8
Overhead Extension (Dumbbell)
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-12 reps
RPE 10
2
Bench Press (Barbell)
4
6-10 reps
RPE 10
3
Arnold Press
3
8-12 reps
RPE 10
4
Pec Deck (Machine)
4
15-25 reps
RPE 10
5
Lateral Raise (Dumbbell)
5
12-15 reps
RPE 10
6
Upright Row (Cable)
3
12-15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 10
8
Overhead Extension (Dumbbell)
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
RPE 10
2
Bench Press (Barbell)
3
8-10 reps
RPE 10
3
Seated Overhead Press (Dumbbell)
4
10-12 reps
RPE 10
4
Push Up
2
AMRAP
RPE 10
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 10
6
Tricep Extension (Cable)
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
RPE 10
2
Bench Press (Barbell)
3
8-10 reps
RPE 10
3
Seated Overhead Press (Dumbbell)
4
10-12 reps
RPE 10
4
Push Up
2
AMRAP
RPE 10
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 10
6
Tricep Extension (Cable)
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
RPE 10
2
Bench Press (Barbell)
3
8-10 reps
RPE 10
3
Seated Overhead Press (Dumbbell)
4
10-12 reps
RPE 10
4
Push Up
2
AMRAP
RPE 10
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 10
6
Tricep Extension (Cable)
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
RPE 10
2
Bench Press (Barbell)
3
8-10 reps
RPE 10
3
Seated Overhead Press (Dumbbell)
4
10-12 reps
RPE 10
4
Push Up
2
AMRAP
RPE 10
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 10
6
Tricep Extension (Cable)
3
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
4
6-10 reps
RPE 10
2
Lat Pulldown
4
8-12 reps
RPE 10
3
T-Bar Row
3
8-10 reps
RPE 10
4
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 10
5
Reverse Pec Deck
3
15-20 reps
RPE 10
6
Face Pull
3
15-20 reps
RPE 10
7
Underhand Lat Pulldown
2
12-15 reps
RPE 10
8
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
9
Hammer Curl (Cable)
3
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
4
6-10 reps
RPE 10
2
Lat Pulldown
4
8-12 reps
RPE 10
3
T-Bar Row
3
8-10 reps
RPE 10
4
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 10
5
Reverse Pec Deck
3
15-20 reps
RPE 10
6
Face Pull
3
15-20 reps
RPE 10
7
Underhand Lat Pulldown
2
12-15 reps
RPE 10
8
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
9
Hammer Curl (Cable)
3
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
4
6-10 reps
RPE 10
2
Lat Pulldown
4
8-12 reps
RPE 10
3
T-Bar Row
3
8-10 reps
RPE 10
4
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 10
5
Reverse Pec Deck
3
15-20 reps
RPE 10
6
Face Pull
3
15-20 reps
RPE 10
7
Underhand Lat Pulldown
2
12-15 reps
RPE 10
8
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
9
Hammer Curl (Cable)
3
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
4
6-10 reps
RPE 10
2
Lat Pulldown
4
8-12 reps
RPE 10
3
T-Bar Row
3
8-10 reps
RPE 10
4
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 10
5
Reverse Pec Deck
3
15-20 reps
RPE 10
6
Face Pull
3
15-20 reps
RPE 10
7
Underhand Lat Pulldown
2
12-15 reps
RPE 10
8
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
9
Hammer Curl (Cable)
3
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
RPE 10
2
Bent Over Row (Barbell)
3
8-12 reps
RPE 10
3
T-Bar Row
3
10-12 reps
RPE 10
4
Dumbbell Row
3
10-12 reps
RPE 10
5
Underhand Lat Pulldown
3
10-15 reps
RPE 10
6
Face Pull
2
15-20 reps
RPE 10
7
Reverse Pec Deck
2
15-20 reps
RPE 10
8
Hammer Curl
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
RPE 10
2
Bent Over Row (Barbell)
3
8-12 reps
RPE 10
3
T-Bar Row
3
10-12 reps
RPE 10
4
Dumbbell Row
3
10-12 reps
RPE 10
5
Underhand Lat Pulldown
3
10-15 reps
RPE 10
6
Face Pull
2
15-20 reps
RPE 10
7
Reverse Pec Deck
2
15-20 reps
RPE 10
8
Hammer Curl
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
RPE 10
2
Bent Over Row (Barbell)
3
8-12 reps
RPE 10
3
T-Bar Row
3
10-12 reps
RPE 10
4
Dumbbell Row
3
10-12 reps
RPE 10
5
Underhand Lat Pulldown
3
10-15 reps
RPE 10
6
Face Pull
2
15-20 reps
RPE 10
7
Reverse Pec Deck
2
15-20 reps
RPE 10
8
Hammer Curl
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
RPE 10
2
Bent Over Row (Barbell)
3
8-12 reps
RPE 10
3
T-Bar Row
3
10-12 reps
RPE 10
4
Dumbbell Row
3
10-12 reps
RPE 10
5
Underhand Lat Pulldown
3
10-15 reps
RPE 10
6
Face Pull
2
15-20 reps
RPE 10
7
Reverse Pec Deck
2
15-20 reps
RPE 10
8
Hammer Curl
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
4
6-10 reps
RPE 10
2
Lat Pulldown
4
8-12 reps
RPE 10
3
T-Bar Row
3
8-10 reps
RPE 10
4
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 10
5
Reverse Pec Deck
3
15-20 reps
RPE 10
6
Face Pull
3
15-20 reps
RPE 10
7
Underhand Lat Pulldown
2
12-15 reps
RPE 10
8
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
9
Hammer Curl (Cable)
3
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
4
6-10 reps
RPE 10
2
Lat Pulldown
4
8-12 reps
RPE 10
3
T-Bar Row
3
8-10 reps
RPE 10
4
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 10
5
Reverse Pec Deck
3
15-20 reps
RPE 10
6
Face Pull
3
15-20 reps
RPE 10
7
Underhand Lat Pulldown
2
12-15 reps
RPE 10
8
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
9
Hammer Curl (Cable)
3
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
4
6-10 reps
RPE 10
2
Lat Pulldown
4
8-12 reps
RPE 10
3
T-Bar Row
3
8-10 reps
RPE 10
4
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 10
5
Reverse Pec Deck
3
15-20 reps
RPE 10
6
Face Pull
3
15-20 reps
RPE 10
7
Underhand Lat Pulldown
2
12-15 reps
RPE 10
8
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
9
Hammer Curl (Cable)
3
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
4
6-10 reps
RPE 10
2
Lat Pulldown
4
8-12 reps
RPE 10
3
T-Bar Row
3
8-10 reps
RPE 10
4
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 10
5
Reverse Pec Deck
3
15-20 reps
RPE 10
6
Face Pull
3
15-20 reps
RPE 10
7
Underhand Lat Pulldown
2
12-15 reps
RPE 10
8
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
9
Hammer Curl (Cable)
3
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
RPE 10
2
Bent Over Row (Barbell)
3
8-12 reps
RPE 10
3
T-Bar Row
3
10-12 reps
RPE 10
4
Dumbbell Row
3
10-12 reps
RPE 10
5
Underhand Lat Pulldown
3
10-15 reps
RPE 10
6
Face Pull
2
15-20 reps
RPE 10
7
Reverse Pec Deck
2
15-20 reps
RPE 10
8
Hammer Curl
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
RPE 10
2
Bent Over Row (Barbell)
3
8-12 reps
RPE 10
3
T-Bar Row
3
10-12 reps
RPE 10
4
Dumbbell Row
3
10-12 reps
RPE 10
5
Underhand Lat Pulldown
3
10-15 reps
RPE 10
6
Face Pull
2
15-20 reps
RPE 10
7
Reverse Pec Deck
2
15-20 reps
RPE 10
8
Hammer Curl
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
RPE 10
2
Bent Over Row (Barbell)
3
8-12 reps
RPE 10
3
T-Bar Row
3
10-12 reps
RPE 10
4
Dumbbell Row
3
10-12 reps
RPE 10
5
Underhand Lat Pulldown
3
10-15 reps
RPE 10
6
Face Pull
2
15-20 reps
RPE 10
7
Reverse Pec Deck
2
15-20 reps
RPE 10
8
Hammer Curl
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
RPE 10
2
Bent Over Row (Barbell)
3
8-12 reps
RPE 10
3
T-Bar Row
3
10-12 reps
RPE 10
4
Dumbbell Row
3
10-12 reps
RPE 10
5
Underhand Lat Pulldown
3
10-15 reps
RPE 10
6
Face Pull
2
15-20 reps
RPE 10
7
Reverse Pec Deck
2
15-20 reps
RPE 10
8
Hammer Curl
3
AMRAP
-
Day 4
No exercises added to this day
Week 1
1 / 16 Weeks
Day 2
1
Incline Bench Press (Dumbbell)
4 Sets
6-12 Reps
@10
2
Bench Press (Barbell)
4 Sets
6-10 Reps
@10
3
Arnold Press
3 Sets
8-12 Reps
@10
4
Pec Deck (Machine)
4 Sets
15-25 Reps
@10
5
Lateral Raise (Dumbbell)
5 Sets
12-15 Reps
@10
6
Upright Row (Cable)
3 Sets
12-15 Reps
@10
7
Tricep Rope Push Down (Cable)
3 Sets
10-12 Reps
@10
8
Overhead Extension (Dumbbell)
3 Sets
10-12 Reps
@10
Day 1
1
Goblet Squat
4 Sets
8-12 Reps
@10
2
Walking Lunge (Dumbbell)
4 Sets
12 Reps
@10
3
Box Jump
4 Sets
15 Reps
@8
4
Leg Press
3 Sets
8 Reps
@10
5
Leg Curl
4 Sets
15 Reps
@10
6
Leg Extension
5 Sets
20 Reps
@10
Day 3
1
Rack Pull (Barbell)
4 Sets
6-10 Reps
@10
2
Lat Pulldown
4 Sets
8-12 Reps
@10
3
T-Bar Row
3 Sets
8-10 Reps
@10
4
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
@10
5
Reverse Pec Deck
3 Sets
15-20 Reps
@10
6
Face Pull
3 Sets
15-20 Reps
@10
7
Underhand Lat Pulldown
2 Sets
12-15 Reps
@10
8
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@10
9
Hammer Curl (Cable)
3 Sets
10-12 Reps
@10