Program Description
This program is a 8 day split that includes an upper, lower, and arms day. So 3 days on and 1 off. A split made by a good friend of mine with excercise selection for those who are fans of GVS,NH,BOM,and Alex Leonidas. Please support me Dumbcalidude dude on Instagram and Youtube. Thanks to the great Croissantrophy as well!
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding, Bodyweight Fitness
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout80 minutes
- CreatedJan 01, 2024 12:06
- Last EditedAug 19, 2024 04:28
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
1A
Overhead Press (Barbell)
3
6-10 reps
RPE 8.5
1B
Pull-Up (Bodyweight)
3
5-10 reps
RPE 10
2A
Bench Press (Dumbbell)
3
5-8 reps
RPE 9
2B
Kroc Row
3
8-12 reps
RPE 10
3A
Ring Push Up
3
8-15 reps
RPE 10
3B
Hammer Curl
3
8-12 reps
RPE 10
4A
Tricep Extension (Cable)
3
8-12 reps
RPE 10
4B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
4C
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-10 reps
RPE 8.5
1B
Pull-Up (Bodyweight)
3
5-10 reps
RPE 10
2A
Bench Press (Dumbbell)
3
5-8 reps
RPE 9
2B
Kroc Row
3
8-12 reps
RPE 10
3A
Ring Push Up
3
8-15 reps
RPE 10
3B
Hammer Curl
3
8-12 reps
RPE 10
4A
Tricep Extension (Cable)
3
8-12 reps
RPE 10
4B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
4C
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-10 reps
RPE 8.5
1B
Pull-Up (Bodyweight)
3
5-10 reps
RPE 10
2A
Bench Press (Dumbbell)
3
5-8 reps
RPE 9
2B
Kroc Row
3
8-12 reps
RPE 10
3A
Ring Push Up
3
8-15 reps
RPE 10
3B
Hammer Curl
3
8-12 reps
RPE 10
4A
Tricep Extension (Cable)
3
8-12 reps
RPE 10
4B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
4C
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-10 reps
RPE 8.5
1B
Pull-Up (Bodyweight)
3
5-10 reps
RPE 10
2A
Bench Press (Dumbbell)
3
5-8 reps
RPE 9
2B
Kroc Row
3
8-12 reps
RPE 10
3A
Ring Push Up
3
8-15 reps
RPE 10
3B
Hammer Curl
3
8-12 reps
RPE 10
4A
Tricep Extension (Cable)
3
8-12 reps
RPE 10
4B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
4C
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-10 reps
RPE 8.5
1B
Pull-Up (Bodyweight)
3
5-10 reps
RPE 10
2A
Bench Press (Dumbbell)
3
5-8 reps
RPE 9
2B
Kroc Row
3
8-12 reps
RPE 10
3A
Ring Push Up
3
8-15 reps
RPE 10
3B
Hammer Curl
3
8-12 reps
RPE 10
4A
Tricep Extension (Cable)
3
8-12 reps
RPE 10
4B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
4C
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-10 reps
RPE 8.5
1B
Pull-Up (Bodyweight)
3
5-10 reps
RPE 10
2A
Bench Press (Dumbbell)
3
5-8 reps
RPE 9
2B
Kroc Row
3
8-12 reps
RPE 10
3A
Ring Push Up
3
8-15 reps
RPE 10
3B
Hammer Curl
3
8-12 reps
RPE 10
4A
Tricep Extension (Cable)
3
8-12 reps
RPE 10
4B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
4C
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-10 reps
RPE 8.5
1B
Pull-Up (Bodyweight)
3
5-10 reps
RPE 10
2A
Bench Press (Dumbbell)
3
5-8 reps
RPE 9
2B
Kroc Row
3
8-12 reps
RPE 10
3A
Ring Push Up
3
8-15 reps
RPE 10
3B
Hammer Curl
3
8-12 reps
RPE 10
4A
Tricep Extension (Cable)
3
8-12 reps
RPE 10
4B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
4C
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-10 reps
RPE 8.5
1B
Pull-Up (Bodyweight)
3
5-10 reps
RPE 10
2A
Bench Press (Dumbbell)
3
5-8 reps
RPE 9
2B
Kroc Row
3
8-12 reps
RPE 10
3A
Ring Push Up
3
8-15 reps
RPE 10
3B
Hammer Curl
3
8-12 reps
RPE 10
4A
Tricep Extension (Cable)
3
8-12 reps
RPE 10
4B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
4C
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-10 reps
RPE 8.5
1B
Pull-Up (Bodyweight)
3
5-10 reps
RPE 10
2A
Bench Press (Dumbbell)
3
5-8 reps
RPE 9
2B
Kroc Row
3
8-12 reps
RPE 10
3A
Ring Push Up
3
8-15 reps
RPE 10
3B
Hammer Curl
3
8-12 reps
RPE 10
4A
Tricep Extension (Cable)
3
8-12 reps
RPE 10
4B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
4C
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-10 reps
RPE 8.5
1B
Pull-Up (Bodyweight)
3
5-10 reps
RPE 10
2A
Bench Press (Dumbbell)
3
5-8 reps
RPE 9
2B
Kroc Row
3
8-12 reps
RPE 10
3A
Ring Push Up
3
8-15 reps
RPE 10
3B
Hammer Curl
3
8-12 reps
RPE 10
4A
Tricep Extension (Cable)
3
8-12 reps
RPE 10
4B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
4C
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-10 reps
RPE 8.5
1B
Pull-Up (Bodyweight)
3
5-10 reps
RPE 10
2A
Bench Press (Dumbbell)
3
5-8 reps
RPE 9
2B
Kroc Row
3
8-12 reps
RPE 10
3A
Ring Push Up
3
8-15 reps
RPE 10
3B
Hammer Curl
3
8-12 reps
RPE 10
4A
Tricep Extension (Cable)
3
8-12 reps
RPE 10
4B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
4C
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-10 reps
RPE 8.5
1B
Pull-Up (Bodyweight)
3
5-10 reps
RPE 10
2A
Bench Press (Dumbbell)
3
5-8 reps
RPE 9
2B
Kroc Row
3
8-12 reps
RPE 10
3A
Ring Push Up
3
8-15 reps
RPE 10
3B
Hammer Curl
3
8-12 reps
RPE 10
4A
Tricep Extension (Cable)
3
8-12 reps
RPE 10
4B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
4C
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 8
3A
Sissy Squat
3
10-20 reps
RPE 10
3B
Leg Curl
3
8-12 reps
RPE 10
4A
Neck Curl
3
15-20 reps
RPE 8
4B
Sit Up
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 8
3A
Sissy Squat
3
10-20 reps
RPE 10
3B
Leg Curl
3
8-12 reps
RPE 10
4A
Neck Curl
3
15-20 reps
RPE 8
4B
Sit Up
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 8
3A
Sissy Squat
3
10-20 reps
RPE 10
3B
Leg Curl
3
8-12 reps
RPE 10
4A
Neck Curl
3
15-20 reps
RPE 8
4B
Sit Up
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 8
3A
Sissy Squat
3
10-20 reps
RPE 10
3B
Leg Curl
3
8-12 reps
RPE 10
4A
Neck Curl
3
15-20 reps
RPE 8
4B
Sit Up
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 8
3A
Sissy Squat
3
10-20 reps
RPE 10
3B
Leg Curl
3
8-12 reps
RPE 10
4A
Neck Curl
3
15-20 reps
RPE 8
4B
Sit Up
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 8
3A
Sissy Squat
3
10-20 reps
RPE 10
3B
Leg Curl
3
8-12 reps
RPE 10
4A
Neck Curl
3
15-20 reps
RPE 8
4B
Sit Up
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 8
3A
Sissy Squat
3
10-20 reps
RPE 10
3B
Leg Curl
3
8-12 reps
RPE 10
4A
Neck Curl
3
15-20 reps
RPE 8
4B
Sit Up
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 8
3A
Sissy Squat
3
10-20 reps
RPE 10
3B
Leg Curl
3
8-12 reps
RPE 10
4A
Neck Curl
3
15-20 reps
RPE 8
4B
Sit Up
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 8
3A
Sissy Squat
3
10-20 reps
RPE 10
3B
Leg Curl
3
8-12 reps
RPE 10
4A
Neck Curl
3
15-20 reps
RPE 8
4B
Sit Up
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 8
3A
Sissy Squat
3
10-20 reps
RPE 10
3B
Leg Curl
3
8-12 reps
RPE 10
4A
Neck Curl
3
15-20 reps
RPE 8
4B
Sit Up
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 8
3A
Sissy Squat
3
10-20 reps
RPE 10
3B
Leg Curl
3
8-12 reps
RPE 10
4A
Neck Curl
3
15-20 reps
RPE 8
4B
Sit Up
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 8
3A
Sissy Squat
3
10-20 reps
RPE 10
3B
Leg Curl
3
8-12 reps
RPE 10
4A
Neck Curl
3
15-20 reps
RPE 8
4B
Sit Up
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
6-10 reps
RPE 10
1B
Chin-Up (Bodyweight)
3
5-10 reps
RPE 10
2A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
2B
Preacher Curl (Barbell)
3
8-12 reps
RPE 10
3A
Tricep Extension (Cable)
3
8-12 reps
RPE 10
3B
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 10
4A
Inverted Row
3
AMRAP
RPE 10
4B
Lateral Raise (Cable)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
6-10 reps
RPE 10
1B
Chin-Up (Bodyweight)
3
5-10 reps
RPE 10
2A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
2B
Preacher Curl (Barbell)
3
8-12 reps
RPE 10
3A
Tricep Extension (Cable)
3
8-12 reps
RPE 10
3B
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 10
4A
Inverted Row
3
AMRAP
RPE 10
4B
Lateral Raise (Cable)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
6-10 reps
RPE 10
1B
Chin-Up (Bodyweight)
3
5-10 reps
RPE 10
2A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
2B
Preacher Curl (Barbell)
3
8-12 reps
RPE 10
3A
Tricep Extension (Cable)
3
8-12 reps
RPE 10
3B
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 10
4A
Inverted Row
3
AMRAP
RPE 10
4B
Lateral Raise (Cable)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
6-10 reps
RPE 10
1B
Chin-Up (Bodyweight)
3
5-10 reps
RPE 10
2A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
2B
Preacher Curl (Barbell)
3
8-12 reps
RPE 10
3A
Tricep Extension (Cable)
3
8-12 reps
RPE 10
3B
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 10
4A
Inverted Row
3
AMRAP
RPE 10
4B
Lateral Raise (Cable)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
6-10 reps
RPE 10
1B
Chin-Up (Bodyweight)
3
5-10 reps
RPE 10
2A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
2B
Preacher Curl (Barbell)
3
8-12 reps
RPE 10
3A
Tricep Extension (Cable)
3
8-12 reps
RPE 10
3B
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 10
4A
Inverted Row
3
AMRAP
RPE 10
4B
Lateral Raise (Cable)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
6-10 reps
RPE 10
1B
Chin-Up (Bodyweight)
3
5-10 reps
RPE 10
2A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
2B
Preacher Curl (Barbell)
3
8-12 reps
RPE 10
3A
Tricep Extension (Cable)
3
8-12 reps
RPE 10
3B
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 10
4A
Inverted Row
3
AMRAP
RPE 10
4B
Lateral Raise (Cable)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
6-10 reps
RPE 10
1B
Chin-Up (Bodyweight)
3
5-10 reps
RPE 10
2A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
2B
Preacher Curl (Barbell)
3
8-12 reps
RPE 10
3A
Tricep Extension (Cable)
3
8-12 reps
RPE 10
3B
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 10
4A
Inverted Row
3
AMRAP
RPE 10
4B
Lateral Raise (Cable)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
6-10 reps
RPE 10
1B
Chin-Up (Bodyweight)
3
5-10 reps
RPE 10
2A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
2B
Preacher Curl (Barbell)
3
8-12 reps
RPE 10
3A
Tricep Extension (Cable)
3
8-12 reps
RPE 10
3B
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 10
4A
Inverted Row
3
AMRAP
RPE 10
4B
Lateral Raise (Cable)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
6-10 reps
RPE 10
1B
Chin-Up (Bodyweight)
3
5-10 reps
RPE 10
2A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
2B
Preacher Curl (Barbell)
3
8-12 reps
RPE 10
3A
Tricep Extension (Cable)
3
8-12 reps
RPE 10
3B
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 10
4A
Inverted Row
3
AMRAP
RPE 10
4B
Lateral Raise (Cable)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
6-10 reps
RPE 10
1B
Chin-Up (Bodyweight)
3
5-10 reps
RPE 10
2A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
2B
Preacher Curl (Barbell)
3
8-12 reps
RPE 10
3A
Tricep Extension (Cable)
3
8-12 reps
RPE 10
3B
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 10
4A
Inverted Row
3
AMRAP
RPE 10
4B
Lateral Raise (Cable)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
6-10 reps
RPE 10
1B
Chin-Up (Bodyweight)
3
5-10 reps
RPE 10
2A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
2B
Preacher Curl (Barbell)
3
8-12 reps
RPE 10
3A
Tricep Extension (Cable)
3
8-12 reps
RPE 10
3B
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 10
4A
Inverted Row
3
AMRAP
RPE 10
4B
Lateral Raise (Cable)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
6-10 reps
RPE 10
1B
Chin-Up (Bodyweight)
3
5-10 reps
RPE 10
2A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
2B
Preacher Curl (Barbell)
3
8-12 reps
RPE 10
3A
Tricep Extension (Cable)
3
8-12 reps
RPE 10
3B
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 10
4A
Inverted Row
3
AMRAP
RPE 10
4B
Lateral Raise (Cable)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
1B
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
2A
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
2B
Pull-Up (Bodyweight)
3
5-10 reps
RPE 10
3A
Ring Push Up
3
AMRAP
RPE 10
3B
Hammer Curl
3
8-12 reps
RPE 10
4A
Tricep Extension (Barbell)
3
8-12 reps
RPE 10
4B
Lateral Raise (Cable)
3
10-15 reps
RPE 10
4C
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
1B
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
2A
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
2B
Pull-Up (Bodyweight)
3
5-10 reps
RPE 10
3A
Ring Push Up
3
AMRAP
RPE 10
3B
Hammer Curl
3
8-12 reps
RPE 10
4A
Tricep Extension (Barbell)
3
8-12 reps
RPE 10
4B
Lateral Raise (Cable)
3
10-15 reps
RPE 10
4C
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
1B
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
2A
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
2B
Pull-Up (Bodyweight)
3
5-10 reps
RPE 10
3A
Ring Push Up
3
AMRAP
RPE 10
3B
Hammer Curl
3
8-12 reps
RPE 10
4A
Tricep Extension (Barbell)
3
8-12 reps
RPE 10
4B
Lateral Raise (Cable)
3
10-15 reps
RPE 10
4C
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
1B
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
2A
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
2B
Pull-Up (Bodyweight)
3
5-10 reps
RPE 10
3A
Ring Push Up
3
AMRAP
RPE 10
3B
Hammer Curl
3
8-12 reps
RPE 10
4A
Tricep Extension (Barbell)
3
8-12 reps
RPE 10
4B
Lateral Raise (Cable)
3
10-15 reps
RPE 10
4C
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
1B
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
2A
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
2B
Pull-Up (Bodyweight)
3
5-10 reps
RPE 10
3A
Ring Push Up
3
AMRAP
RPE 10
3B
Hammer Curl
3
8-12 reps
RPE 10
4A
Tricep Extension (Barbell)
3
8-12 reps
RPE 10
4B
Lateral Raise (Cable)
3
10-15 reps
RPE 10
4C
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
1B
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
2A
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
2B
Pull-Up (Bodyweight)
3
5-10 reps
RPE 10
3A
Ring Push Up
3
AMRAP
RPE 10
3B
Hammer Curl
3
8-12 reps
RPE 10
4A
Tricep Extension (Barbell)
3
8-12 reps
RPE 10
4B
Lateral Raise (Cable)
3
10-15 reps
RPE 10
4C
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
1B
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
2A
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
2B
Pull-Up (Bodyweight)
3
5-10 reps
RPE 10
3A
Ring Push Up
3
AMRAP
RPE 10
3B
Hammer Curl
3
8-12 reps
RPE 10
4A
Tricep Extension (Barbell)
3
8-12 reps
RPE 10
4B
Lateral Raise (Cable)
3
10-15 reps
RPE 10
4C
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
1B
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
2A
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
2B
Pull-Up (Bodyweight)
3
5-10 reps
RPE 10
3A
Ring Push Up
3
AMRAP
RPE 10
3B
Hammer Curl
3
8-12 reps
RPE 10
4A
Tricep Extension (Barbell)
3
8-12 reps
RPE 10
4B
Lateral Raise (Cable)
3
10-15 reps
RPE 10
4C
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
1B
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
2A
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
2B
Pull-Up (Bodyweight)
3
5-10 reps
RPE 10
3A
Ring Push Up
3
AMRAP
RPE 10
3B
Hammer Curl
3
8-12 reps
RPE 10
4A
Tricep Extension (Barbell)
3
8-12 reps
RPE 10
4B
Lateral Raise (Cable)
3
10-15 reps
RPE 10
4C
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
1B
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
2A
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
2B
Pull-Up (Bodyweight)
3
5-10 reps
RPE 10
3A
Ring Push Up
3
AMRAP
RPE 10
3B
Hammer Curl
3
8-12 reps
RPE 10
4A
Tricep Extension (Barbell)
3
8-12 reps
RPE 10
4B
Lateral Raise (Cable)
3
10-15 reps
RPE 10
4C
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
1B
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
2A
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
2B
Pull-Up (Bodyweight)
3
5-10 reps
RPE 10
3A
Ring Push Up
3
AMRAP
RPE 10
3B
Hammer Curl
3
8-12 reps
RPE 10
4A
Tricep Extension (Barbell)
3
8-12 reps
RPE 10
4B
Lateral Raise (Cable)
3
10-15 reps
RPE 10
4C
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
1B
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
2A
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
2B
Pull-Up (Bodyweight)
3
5-10 reps
RPE 10
3A
Ring Push Up
3
AMRAP
RPE 10
3B
Hammer Curl
3
8-12 reps
RPE 10
4A
Tricep Extension (Barbell)
3
8-12 reps
RPE 10
4B
Lateral Raise (Cable)
3
10-15 reps
RPE 10
4C
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Good Morning
2
6-10 reps
RPE 8
2
Front Squat (Barbell)
2
5-8 reps
RPE 8
3A
Leg Extension
3
8-12 reps
RPE 10
3B
Leg Curl
3
8-12 reps
RPE 10
4A
Neck Extension
3
15-20 reps
RPE 9
4B
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Good Morning
2
6-10 reps
RPE 8
2
Front Squat (Barbell)
2
5-8 reps
RPE 8
3A
Leg Extension
3
8-12 reps
RPE 10
3B
Leg Curl
3
8-12 reps
RPE 10
4A
Neck Extension
3
15-20 reps
RPE 9
4B
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Good Morning
2
6-10 reps
RPE 8
2
Front Squat (Barbell)
2
5-8 reps
RPE 8
3A
Leg Extension
3
8-12 reps
RPE 10
3B
Leg Curl
3
8-12 reps
RPE 10
4A
Neck Extension
3
15-20 reps
RPE 9
4B
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Good Morning
2
6-10 reps
RPE 8
2
Front Squat (Barbell)
2
5-8 reps
RPE 8
3A
Leg Extension
3
8-12 reps
RPE 10
3B
Leg Curl
3
8-12 reps
RPE 10
4A
Neck Extension
3
15-20 reps
RPE 9
4B
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Good Morning
2
6-10 reps
RPE 8
2
Front Squat (Barbell)
2
5-8 reps
RPE 8
3A
Leg Extension
3
8-12 reps
RPE 10
3B
Leg Curl
3
8-12 reps
RPE 10
4A
Neck Extension
3
15-20 reps
RPE 9
4B
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Good Morning
2
6-10 reps
RPE 8
2
Front Squat (Barbell)
2
5-8 reps
RPE 8
3A
Leg Extension
3
8-12 reps
RPE 10
3B
Leg Curl
3
8-12 reps
RPE 10
4A
Neck Extension
3
15-20 reps
RPE 9
4B
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Good Morning
2
6-10 reps
RPE 8
2
Front Squat (Barbell)
2
5-8 reps
RPE 8
3A
Leg Extension
3
8-12 reps
RPE 10
3B
Leg Curl
3
8-12 reps
RPE 10
4A
Neck Extension
3
15-20 reps
RPE 9
4B
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Good Morning
2
6-10 reps
RPE 8
2
Front Squat (Barbell)
2
5-8 reps
RPE 8
3A
Leg Extension
3
8-12 reps
RPE 10
3B
Leg Curl
3
8-12 reps
RPE 10
4A
Neck Extension
3
15-20 reps
RPE 9
4B
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Good Morning
2
6-10 reps
RPE 8
2
Front Squat (Barbell)
2
5-8 reps
RPE 8
3A
Leg Extension
3
8-12 reps
RPE 10
3B
Leg Curl
3
8-12 reps
RPE 10
4A
Neck Extension
3
15-20 reps
RPE 9
4B
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Good Morning
2
6-10 reps
RPE 8
2
Front Squat (Barbell)
2
5-8 reps
RPE 8
3A
Leg Extension
3
8-12 reps
RPE 10
3B
Leg Curl
3
8-12 reps
RPE 10
4A
Neck Extension
3
15-20 reps
RPE 9
4B
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Good Morning
2
6-10 reps
RPE 8
2
Front Squat (Barbell)
2
5-8 reps
RPE 8
3A
Leg Extension
3
8-12 reps
RPE 10
3B
Leg Curl
3
8-12 reps
RPE 10
4A
Neck Extension
3
15-20 reps
RPE 9
4B
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Good Morning
2
6-10 reps
RPE 8
2
Front Squat (Barbell)
2
5-8 reps
RPE 8
3A
Leg Extension
3
8-12 reps
RPE 10
3B
Leg Curl
3
8-12 reps
RPE 10
4A
Neck Extension
3
15-20 reps
RPE 9
4B
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
6-10 reps
RPE 10
1B
Chin-Up (Bodyweight)
3
5-10 reps
RPE 10
2A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
2B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
3A
Tricep Extension (Cable)
3
8-12 reps
RPE 10
3B
Y Raise
3
10-15 reps
RPE 10
4A
Inverted Row
3
AMRAP
RPE 10
4B
Lateral Raise (Cable)
3
10-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
6-10 reps
RPE 10
1B
Chin-Up (Bodyweight)
3
5-10 reps
RPE 10
2A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
2B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
3A
Tricep Extension (Cable)
3
8-12 reps
RPE 10
3B
Y Raise
3
10-15 reps
RPE 10
4A
Inverted Row
3
AMRAP
RPE 10
4B
Lateral Raise (Cable)
3
10-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
6-10 reps
RPE 10
1B
Chin-Up (Bodyweight)
3
5-10 reps
RPE 10
2A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
2B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
3A
Tricep Extension (Cable)
3
8-12 reps
RPE 10
3B
Y Raise
3
10-15 reps
RPE 10
4A
Inverted Row
3
AMRAP
RPE 10
4B
Lateral Raise (Cable)
3
10-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
6-10 reps
RPE 10
1B
Chin-Up (Bodyweight)
3
5-10 reps
RPE 10
2A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
2B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
3A
Tricep Extension (Cable)
3
8-12 reps
RPE 10
3B
Y Raise
3
10-15 reps
RPE 10
4A
Inverted Row
3
AMRAP
RPE 10
4B
Lateral Raise (Cable)
3
10-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
6-10 reps
RPE 10
1B
Chin-Up (Bodyweight)
3
5-10 reps
RPE 10
2A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
2B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
3A
Tricep Extension (Cable)
3
8-12 reps
RPE 10
3B
Y Raise
3
10-15 reps
RPE 10
4A
Inverted Row
3
AMRAP
RPE 10
4B
Lateral Raise (Cable)
3
10-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
6-10 reps
RPE 10
1B
Chin-Up (Bodyweight)
3
5-10 reps
RPE 10
2A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
2B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
3A
Tricep Extension (Cable)
3
8-12 reps
RPE 10
3B
Y Raise
3
10-15 reps
RPE 10
4A
Inverted Row
3
AMRAP
RPE 10
4B
Lateral Raise (Cable)
3
10-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
6-10 reps
RPE 10
1B
Chin-Up (Bodyweight)
3
5-10 reps
RPE 10
2A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
2B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
3A
Tricep Extension (Cable)
3
8-12 reps
RPE 10
3B
Y Raise
3
10-15 reps
RPE 10
4A
Inverted Row
3
AMRAP
RPE 10
4B
Lateral Raise (Cable)
3
10-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
6-10 reps
RPE 10
1B
Chin-Up (Bodyweight)
3
5-10 reps
RPE 10
2A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
2B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
3A
Tricep Extension (Cable)
3
8-12 reps
RPE 10
3B
Y Raise
3
10-15 reps
RPE 10
4A
Inverted Row
3
AMRAP
RPE 10
4B
Lateral Raise (Cable)
3
10-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
6-10 reps
RPE 10
1B
Chin-Up (Bodyweight)
3
5-10 reps
RPE 10
2A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
2B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
3A
Tricep Extension (Cable)
3
8-12 reps
RPE 10
3B
Y Raise
3
10-15 reps
RPE 10
4A
Inverted Row
3
AMRAP
RPE 10
4B
Lateral Raise (Cable)
3
10-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
6-10 reps
RPE 10
1B
Chin-Up (Bodyweight)
3
5-10 reps
RPE 10
2A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
2B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
3A
Tricep Extension (Cable)
3
8-12 reps
RPE 10
3B
Y Raise
3
10-15 reps
RPE 10
4A
Inverted Row
3
AMRAP
RPE 10
4B
Lateral Raise (Cable)
3
10-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
6-10 reps
RPE 10
1B
Chin-Up (Bodyweight)
3
5-10 reps
RPE 10
2A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
2B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
3A
Tricep Extension (Cable)
3
8-12 reps
RPE 10
3B
Y Raise
3
10-15 reps
RPE 10
4A
Inverted Row
3
AMRAP
RPE 10
4B
Lateral Raise (Cable)
3
10-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
6-10 reps
RPE 10
1B
Chin-Up (Bodyweight)
3
5-10 reps
RPE 10
2A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
2B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
3A
Tricep Extension (Cable)
3
8-12 reps
RPE 10
3B
Y Raise
3
10-15 reps
RPE 10
4A
Inverted Row
3
AMRAP
RPE 10
4B
Lateral Raise (Cable)
3
10-15 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1A
Overhead Press (Barbell)3 Sets
6-10 Reps
@8.5
1B
Pull-Up (Bodyweight)3 Sets
5-10 Reps
@10
2A
Bench Press (Dumbbell)3 Sets
5-8 Reps
@9
2B
Kroc Row3 Sets
8-12 Reps
@10
3A
Ring Push Up3 Sets
8-15 Reps
@10
3B
Hammer Curl3 Sets
8-12 Reps
@10
4A
Tricep Extension (Cable)3 Sets
8-12 Reps
@10
4B
Lateral Raise (Dumbbell)3 Sets
10-15 Reps
@10
4C
Preacher Curl (Dumbbell)3 Sets
8-12 Reps
@10
Day 2
1
Squat (Barbell)3 Sets
5-8 Reps
@8
2
Romanian Deadlift (Barbell)1 Set
2 Sets
6-10 Reps
6-10 Reps
@8
@8
3A
Sissy Squat3 Sets
10-20 Reps
@10
3B
Leg Curl3 Sets
8-12 Reps
@10
4A
Neck Curl3 Sets
15-20 Reps
@8
4B
Sit Up3 Sets
AMRAP
@10
Day 3
1A
Dip (Bodyweight)3 Sets
6-10 Reps
@10
1B
Chin-Up (Bodyweight)3 Sets
5-10 Reps
@10
2A
V-Handle Tricep Pushdown (Cable)3 Sets
8-12 Reps
@10
2B
Preacher Curl (Barbell)3 Sets
8-12 Reps
@10
3A
Tricep Extension (Cable)3 Sets
8-12 Reps
@10
3B
Rear Delt Fly (Dumbbell)3 Sets
10-15 Reps
@10
4A
Inverted Row3 Sets
AMRAP
@10
4B
Lateral Raise (Cable)3 Sets
10-15 Reps
@10
Day 4
1A
Incline Bench Press (Dumbbell)3 Sets
6-10 Reps
@9
1B
Chest Supported Row (Dumbbell)3 Sets
8-12 Reps
@10
2A
Seated Overhead Press (Dumbbell)3 Sets
8-12 Reps
@9
2B
Pull-Up (Bodyweight)3 Sets
5-10 Reps
@10
3A
Ring Push Up3 Sets
AMRAP
@10
3B
Hammer Curl3 Sets
8-12 Reps
@10
4A
Tricep Extension (Barbell)3 Sets
8-12 Reps
@10
4B
Lateral Raise (Cable)3 Sets
10-15 Reps
@10
4C
Bicep Curl (EZ Bar)3 Sets
8-12 Reps
@10
Day 5
1
Good Morning2 Sets
6-10 Reps
@8
2
Front Squat (Barbell)2 Sets
5-8 Reps
@8
3A
Leg Extension3 Sets
8-12 Reps
@10
3B
Leg Curl3 Sets
8-12 Reps
@10
4A
Neck Extension3 Sets
15-20 Reps
@9
4B
Leg Raise (Captain's Chair)3 Sets
AMRAP
@10
Day 6
1A
Dip (Bodyweight)3 Sets
6-10 Reps
@10
1B
Chin-Up (Bodyweight)3 Sets
5-10 Reps
@10
2A
V-Handle Tricep Pushdown (Cable)3 Sets
8-12 Reps
@10
2B
Bicep Curl (Dumbbell)3 Sets
8-12 Reps
@10
3A
Tricep Extension (Cable)3 Sets
8-12 Reps
@10
3B
Y Raise3 Sets
10-15 Reps
@10
4A
Inverted Row3 Sets
AMRAP
@10
4B
Lateral Raise (Cable)3 Sets
10-15 Reps
@10