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Raw Power

by Travis M.

Program Description

If you’ve been stuck in a plateau, coasting on half-assed workouts and Instagram fluff routines, it’s time to wake up and meet the iron-slinging beast known as RAW POWER. This isn’t your grandma’s pilates DVD — this is a full-throttle, neon-drenched, bicep-blasting bro split that hits hard five days a week with the force of a 1980s action movie explosion. Think: chest day so intense your shirt trembles, leg day so real you'll question your will to walk. Built on the sacred principles of progressive overload, definitive rep ranges, and super sets that leave you breathless, RAW POWER shreds excuses and builds mass like a steel-forged temple of testosterone — no juice required. Each workout is engineered to unlock old-school aesthetics — wide lats, cannonball delts, shredded cores, and quads that bark when you walk. Whether you're chasing Arnold-style glory or just want to feel like a f*ing machine, this program doesn’t mess around. RAW POWER hammers the basics: bench, squat, deadlift, overhead press, rows — but dials it up with wicked volume and intensity shifts that push you past comfort into that beautiful place where growth happens. Supersets stack pain into progress. Drop sets melt what’s left of your ego. And you leave the gym every session feeling like a barbarian king. But what really makes RAW POWER bad-ass isn’t just the pump — it’s the mentality shift. This program turns you from a casual lifter into a disciplined warlord of hypertrophy. You’re not just following a plan; you're declaring war on weakness. The split keeps you locked in, the structure keeps you focused, and the results? They speak louder than your PR screams. This is sweat-stained, vein-popping proof that hard work and smart training still reign supreme. RAW POWER isn’t just a program. It’s a lifestyle, bro — and it’s here to build legends. 💪⚡️🦾

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 06, 2025 02:40
  • Last Edited
    Jun 07, 2025 01:28
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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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Hanging Leg Raise
4
25 reps
-
3
Dip (Weighted)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
-
-
-
-
4
Overhead Tricep Extension (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
-
-
-
-
5
Bicep Curl (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
-
-
-
-
6
Seated Row (Cable)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
-
-
-
-
7
Bench Press (Barbell)
1
1
1
1
12 reps
8 reps
4 reps
2 reps
-
-
-
-
8
Hammer Curl (Dumbbell)
1
1
1
1
15 reps
8 reps
6 reps
3 reps
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Hanging Leg Raise
4
25 reps
-
3
Dip (Weighted)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
-
-
-
-
4
Overhead Tricep Extension (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
-
-
-
-
5
Bicep Curl (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
-
-
-
-
6
Seated Row (Cable)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
-
-
-
-
7
Bench Press (Barbell)
1
1
1
1
12 reps
8 reps
4 reps
2 reps
-
-
-
-
8
Hammer Curl (Dumbbell)
1
1
1
1
15 reps
8 reps
6 reps
3 reps
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Hanging Leg Raise
4
25 reps
-
3
Dip (Weighted)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
-
-
-
-
4
Overhead Tricep Extension (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
-
-
-
-
5
Bicep Curl (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
-
-
-
-
6
Seated Row (Cable)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
-
-
-
-
7
Bench Press (Barbell)
1
1
1
1
12 reps
8 reps
4 reps
2 reps
-
-
-
-
8
Hammer Curl (Dumbbell)
1
1
1
1
15 reps
8 reps
6 reps
3 reps
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Hanging Leg Raise
4
25 reps
-
3
Dip (Weighted)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
-
-
-
-
4
Overhead Tricep Extension (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
-
-
-
-
5
Bicep Curl (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
-
-
-
-
6
Seated Row (Cable)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
-
-
-
-
7
Bench Press (Barbell)
1
1
1
1
12 reps
8 reps
4 reps
2 reps
-
-
-
-
8
Hammer Curl (Dumbbell)
1
1
1
1
15 reps
8 reps
6 reps
3 reps
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Hanging Leg Raise
4
25 reps
-
3
Dip (Weighted)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
-
-
-
-
4
Overhead Tricep Extension (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
-
-
-
-
5
Bicep Curl (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
-
-
-
-
6
Seated Row (Cable)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
-
-
-
-
7
Bench Press (Barbell)
1
1
1
1
12 reps
8 reps
4 reps
2 reps
-
-
-
-
8
Hammer Curl (Dumbbell)
1
1
1
1
15 reps
8 reps
6 reps
3 reps
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Hanging Leg Raise
4
25 reps
-
3
Dip (Weighted)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
-
-
-
-
4
Overhead Tricep Extension (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
-
-
-
-
5
Bicep Curl (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
-
-
-
-
6
Seated Row (Cable)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
-
-
-
-
7
Bench Press (Barbell)
1
1
1
1
12 reps
8 reps
4 reps
2 reps
-
-
-
-
8
Hammer Curl (Dumbbell)
1
1
1
1
15 reps
8 reps
6 reps
3 reps
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Hanging Leg Raise
4
25 reps
-
3
Dip (Weighted)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
-
-
-
-
4
Overhead Tricep Extension (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
-
-
-
-
5
Bicep Curl (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
-
-
-
-
6
Seated Row (Cable)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
-
-
-
-
7
Bench Press (Barbell)
1
1
1
1
12 reps
8 reps
4 reps
2 reps
-
-
-
-
8
Hammer Curl (Dumbbell)
1
1
1
1
15 reps
8 reps
6 reps
3 reps
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Hanging Leg Raise
4
25 reps
-
3
Dip (Weighted)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
-
-
-
-
4
Overhead Tricep Extension (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
-
-
-
-
5
Bicep Curl (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
-
-
-
-
6
Seated Row (Cable)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
-
-
-
-
7
Bench Press (Barbell)
1
1
1
1
12 reps
8 reps
4 reps
2 reps
-
-
-
-
8
Hammer Curl (Dumbbell)
1
1
1
1
15 reps
8 reps
6 reps
3 reps
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Hanging Leg Raise
4
25 reps
-
3
Dip (Weighted)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
-
-
-
-
4
Overhead Tricep Extension (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
-
-
-
-
5
Bicep Curl (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
-
-
-
-
6
Seated Row (Cable)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
-
-
-
-
7
Bench Press (Barbell)
1
1
1
1
12 reps
8 reps
4 reps
2 reps
-
-
-
-
8
Hammer Curl (Dumbbell)
1
1
1
1
15 reps
8 reps
6 reps
3 reps
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Hanging Leg Raise
4
25 reps
-
3
Dip (Weighted)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
-
-
-
-
4
Overhead Tricep Extension (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
-
-
-
-
5
Bicep Curl (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
-
-
-
-
6
Seated Row (Cable)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
-
-
-
-
7
Bench Press (Barbell)
1
1
1
1
12 reps
8 reps
4 reps
2 reps
-
-
-
-
8
Hammer Curl (Dumbbell)
1
1
1
1
15 reps
8 reps
6 reps
3 reps
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Hanging Leg Raise
4
25 reps
-
3
Dip (Weighted)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
-
-
-
-
4
Overhead Tricep Extension (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
-
-
-
-
5
Bicep Curl (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
-
-
-
-
6
Seated Row (Cable)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
-
-
-
-
7
Bench Press (Barbell)
1
1
1
1
12 reps
8 reps
4 reps
2 reps
-
-
-
-
8
Hammer Curl (Dumbbell)
1
1
1
1
15 reps
8 reps
6 reps
3 reps
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Hanging Leg Raise
4
25 reps
-
3
Dip (Weighted)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
-
-
-
-
4
Overhead Tricep Extension (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
-
-
-
-
5
Bicep Curl (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
-
-
-
-
6
Seated Row (Cable)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
-
-
-
-
7
Bench Press (Barbell)
1
1
1
1
12 reps
8 reps
4 reps
2 reps
-
-
-
-
8
Hammer Curl (Dumbbell)
1
1
1
1
15 reps
8 reps
6 reps
3 reps
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15 reps
-
2
Back Extension (Weighted)
3
15 reps
-
3
Deadlift (Barbell)
1
1
1
10 reps
8 reps
3 reps
-
-
-
4
Sissy Squat (Weighted)
3
10 reps
-
5
Seated Calf Raise
3
15 reps
-
6
Glute Bridge (Barbell)
3
10 reps
-
7
Leg Press
1
1
1
10 reps
8 reps
6 reps
-
-
-
8
Hanging Leg Raise
3
AMRAP
-
9
Cable Crunch
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15 reps
-
2
Back Extension (Weighted)
3
15 reps
-
3
Deadlift (Barbell)
1
1
1
10 reps
8 reps
3 reps
-
-
-
4
Sissy Squat (Weighted)
3
10 reps
-
5
Seated Calf Raise
3
15 reps
-
6
Glute Bridge (Barbell)
3
10 reps
-
7
Leg Press
1
1
1
10 reps
8 reps
6 reps
-
-
-
8
Hanging Leg Raise
3
AMRAP
-
9
Cable Crunch
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15 reps
-
2
Back Extension (Weighted)
3
15 reps
-
3
Deadlift (Barbell)
1
1
1
10 reps
8 reps
3 reps
-
-
-
4
Sissy Squat (Weighted)
3
10 reps
-
5
Seated Calf Raise
3
15 reps
-
6
Glute Bridge (Barbell)
3
10 reps
-
7
Leg Press
1
1
1
10 reps
8 reps
6 reps
-
-
-
8
Hanging Leg Raise
3
AMRAP
-
9
Cable Crunch
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15 reps
-
2
Back Extension (Weighted)
3
15 reps
-
3
Deadlift (Barbell)
1
1
1
10 reps
8 reps
3 reps
-
-
-
4
Sissy Squat (Weighted)
3
10 reps
-
5
Seated Calf Raise
3
15 reps
-
6
Glute Bridge (Barbell)
3
10 reps
-
7
Leg Press
1
1
1
10 reps
8 reps
6 reps
-
-
-
8
Hanging Leg Raise
3
AMRAP
-
9
Cable Crunch
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15 reps
-
2
Back Extension (Weighted)
3
15 reps
-
3
Deadlift (Barbell)
1
1
1
10 reps
8 reps
3 reps
-
-
-
4
Sissy Squat (Weighted)
3
10 reps
-
5
Seated Calf Raise
3
15 reps
-
6
Glute Bridge (Barbell)
3
10 reps
-
7
Leg Press
1
1
1
10 reps
8 reps
6 reps
-
-
-
8
Hanging Leg Raise
3
AMRAP
-
9
Cable Crunch
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15 reps
-
2
Back Extension (Weighted)
3
15 reps
-
3
Deadlift (Barbell)
1
1
1
10 reps
8 reps
3 reps
-
-
-
4
Sissy Squat (Weighted)
3
10 reps
-
5
Seated Calf Raise
3
15 reps
-
6
Glute Bridge (Barbell)
3
10 reps
-
7
Leg Press
1
1
1
10 reps
8 reps
6 reps
-
-
-
8
Hanging Leg Raise
3
AMRAP
-
9
Cable Crunch
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15 reps
-
2
Back Extension (Weighted)
3
15 reps
-
3
Deadlift (Barbell)
1
1
1
10 reps
8 reps
3 reps
-
-
-
4
Sissy Squat (Weighted)
3
10 reps
-
5
Seated Calf Raise
3
15 reps
-
6
Glute Bridge (Barbell)
3
10 reps
-
7
Leg Press
1
1
1
10 reps
8 reps
6 reps
-
-
-
8
Hanging Leg Raise
3
AMRAP
-
9
Cable Crunch
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15 reps
-
2
Back Extension (Weighted)
3
15 reps
-
3
Deadlift (Barbell)
1
1
1
10 reps
8 reps
3 reps
-
-
-
4
Sissy Squat (Weighted)
3
10 reps
-
5
Seated Calf Raise
3
15 reps
-
6
Glute Bridge (Barbell)
3
10 reps
-
7
Leg Press
1
1
1
10 reps
8 reps
6 reps
-
-
-
8
Hanging Leg Raise
3
AMRAP
-
9
Cable Crunch
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15 reps
-
2
Back Extension (Weighted)
3
15 reps
-
3
Deadlift (Barbell)
1
1
1
10 reps
8 reps
3 reps
-
-
-
4
Sissy Squat (Weighted)
3
10 reps
-
5
Seated Calf Raise
3
15 reps
-
6
Glute Bridge (Barbell)
3
10 reps
-
7
Leg Press
1
1
1
10 reps
8 reps
6 reps
-
-
-
8
Hanging Leg Raise
3
AMRAP
-
9
Cable Crunch
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15 reps
-
2
Back Extension (Weighted)
3
15 reps
-
3
Deadlift (Barbell)
1
1
1
10 reps
8 reps
3 reps
-
-
-
4
Sissy Squat (Weighted)
3
10 reps
-
5
Seated Calf Raise
3
15 reps
-
6
Glute Bridge (Barbell)
3
10 reps
-
7
Leg Press
1
1
1
10 reps
8 reps
6 reps
-
-
-
8
Hanging Leg Raise
3
AMRAP
-
9
Cable Crunch
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15 reps
-
2
Back Extension (Weighted)
3
15 reps
-
3
Deadlift (Barbell)
1
1
1
10 reps
8 reps
3 reps
-
-
-
4
Sissy Squat (Weighted)
3
10 reps
-
5
Seated Calf Raise
3
15 reps
-
6
Glute Bridge (Barbell)
3
10 reps
-
7
Leg Press
1
1
1
10 reps
8 reps
6 reps
-
-
-
8
Hanging Leg Raise
3
AMRAP
-
9
Cable Crunch
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15 reps
-
2
Back Extension (Weighted)
3
15 reps
-
3
Deadlift (Barbell)
1
1
1
10 reps
8 reps
3 reps
-
-
-
4
Sissy Squat (Weighted)
3
10 reps
-
5
Seated Calf Raise
3
15 reps
-
6
Glute Bridge (Barbell)
3
10 reps
-
7
Leg Press
1
1
1
10 reps
8 reps
6 reps
-
-
-
8
Hanging Leg Raise
3
AMRAP
-
9
Cable Crunch
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Hanging Leg Raise
4
-
3
Lateral Raise (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
5 reps
-
-
-
-
4
Chest Fly (Machine)
1
1
1
1
15 reps
12 reps
8 reps
5 reps
-
-
-
-
5
T-Bar Row
1
1
1
1
15 reps
12 reps
8 reps
5 reps
-
-
-
-
6
Svend Press Weighted
1
1
1
1
15 reps
12 reps
8 reps
6 reps
-
-
-
-
7
Bench Press (Barbell)
1
1
1
1
15 reps
8 reps
6 reps
2 reps
-
-
-
-
8
Seated Row (Cable)
1
1
1
1
15 reps
10 reps
7 reps
4 reps
-
-
-
-
9
Chest Press (Machine)
3
10 reps
-
10
Chin-Up (Weighted)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Hanging Leg Raise
4
-
3
Lateral Raise (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
5 reps
-
-
-
-
4
Chest Fly (Machine)
1
1
1
1
15 reps
12 reps
8 reps
5 reps
-
-
-
-
5
T-Bar Row
1
1
1
1
15 reps
12 reps
8 reps
5 reps
-
-
-
-
6
Svend Press Weighted
1
1
1
1
15 reps
12 reps
8 reps
6 reps
-
-
-
-
7
Bench Press (Barbell)
1
1
1
1
15 reps
8 reps
6 reps
2 reps
-
-
-
-
8
Seated Row (Cable)
1
1
1
1
15 reps
10 reps
7 reps
4 reps
-
-
-
-
9
Chest Press (Machine)
3
10 reps
-
10
Chin-Up (Weighted)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Hanging Leg Raise
4
-
3
Lateral Raise (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
5 reps
-
-
-
-
4
Chest Fly (Machine)
1
1
1
1
15 reps
12 reps
8 reps
5 reps
-
-
-
-
5
T-Bar Row
1
1
1
1
15 reps
12 reps
8 reps
5 reps
-
-
-
-
6
Svend Press Weighted
1
1
1
1
15 reps
12 reps
8 reps
6 reps
-
-
-
-
7
Bench Press (Barbell)
1
1
1
1
15 reps
8 reps
6 reps
2 reps
-
-
-
-
8
Seated Row (Cable)
1
1
1
1
15 reps
10 reps
7 reps
4 reps
-
-
-
-
9
Chest Press (Machine)
3
10 reps
-
10
Chin-Up (Weighted)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Hanging Leg Raise
4
-
3
Lateral Raise (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
5 reps
-
-
-
-
4
Chest Fly (Machine)
1
1
1
1
15 reps
12 reps
8 reps
5 reps
-
-
-
-
5
T-Bar Row
1
1
1
1
15 reps
12 reps
8 reps
5 reps
-
-
-
-
6
Svend Press Weighted
1
1
1
1
15 reps
12 reps
8 reps
6 reps
-
-
-
-
7
Bench Press (Barbell)
1
1
1
1
15 reps
8 reps
6 reps
2 reps
-
-
-
-
8
Seated Row (Cable)
1
1
1
1
15 reps
10 reps
7 reps
4 reps
-
-
-
-
9
Chest Press (Machine)
3
10 reps
-
10
Chin-Up (Weighted)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Hanging Leg Raise
4
-
3
Lateral Raise (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
5 reps
-
-
-
-
4
Chest Fly (Machine)
1
1
1
1
15 reps
12 reps
8 reps
5 reps
-
-
-
-
5
T-Bar Row
1
1
1
1
15 reps
12 reps
8 reps
5 reps
-
-
-
-
6
Svend Press Weighted
1
1
1
1
15 reps
12 reps
8 reps
6 reps
-
-
-
-
7
Bench Press (Barbell)
1
1
1
1
15 reps
8 reps
6 reps
2 reps
-
-
-
-
8
Seated Row (Cable)
1
1
1
1
15 reps
10 reps
7 reps
4 reps
-
-
-
-
9
Chest Press (Machine)
3
10 reps
-
10
Chin-Up (Weighted)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Hanging Leg Raise
4
-
3
Lateral Raise (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
5 reps
-
-
-
-
4
Chest Fly (Machine)
1
1
1
1
15 reps
12 reps
8 reps
5 reps
-
-
-
-
5
T-Bar Row
1
1
1
1
15 reps
12 reps
8 reps
5 reps
-
-
-
-
6
Svend Press Weighted
1
1
1
1
15 reps
12 reps
8 reps
6 reps
-
-
-
-
7
Bench Press (Barbell)
1
1
1
1
15 reps
8 reps
6 reps
2 reps
-
-
-
-
8
Seated Row (Cable)
1
1
1
1
15 reps
10 reps
7 reps
4 reps
-
-
-
-
9
Chest Press (Machine)
3
10 reps
-
10
Chin-Up (Weighted)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Hanging Leg Raise
4
-
3
Lateral Raise (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
5 reps
-
-
-
-
4
Chest Fly (Machine)
1
1
1
1
15 reps
12 reps
8 reps
5 reps
-
-
-
-
5
T-Bar Row
1
1
1
1
15 reps
12 reps
8 reps
5 reps
-
-
-
-
6
Svend Press Weighted
1
1
1
1
15 reps
12 reps
8 reps
6 reps
-
-
-
-
7
Bench Press (Barbell)
1
1
1
1
15 reps
8 reps
6 reps
2 reps
-
-
-
-
8
Seated Row (Cable)
1
1
1
1
15 reps
10 reps
7 reps
4 reps
-
-
-
-
9
Chest Press (Machine)
3
10 reps
-
10
Chin-Up (Weighted)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Hanging Leg Raise
4
-
3
Lateral Raise (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
5 reps
-
-
-
-
4
Chest Fly (Machine)
1
1
1
1
15 reps
12 reps
8 reps
5 reps
-
-
-
-
5
T-Bar Row
1
1
1
1
15 reps
12 reps
8 reps
5 reps
-
-
-
-
6
Svend Press Weighted
1
1
1
1
15 reps
12 reps
8 reps
6 reps
-
-
-
-
7
Bench Press (Barbell)
1
1
1
1
15 reps
8 reps
6 reps
2 reps
-
-
-
-
8
Seated Row (Cable)
1
1
1
1
15 reps
10 reps
7 reps
4 reps
-
-
-
-
9
Chest Press (Machine)
3
10 reps
-
10
Chin-Up (Weighted)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Hanging Leg Raise
4
-
3
Lateral Raise (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
5 reps
-
-
-
-
4
Chest Fly (Machine)
1
1
1
1
15 reps
12 reps
8 reps
5 reps
-
-
-
-
5
T-Bar Row
1
1
1
1
15 reps
12 reps
8 reps
5 reps
-
-
-
-
6
Svend Press Weighted
1
1
1
1
15 reps
12 reps
8 reps
6 reps
-
-
-
-
7
Bench Press (Barbell)
1
1
1
1
15 reps
8 reps
6 reps
2 reps
-
-
-
-
8
Seated Row (Cable)
1
1
1
1
15 reps
10 reps
7 reps
4 reps
-
-
-
-
9
Chest Press (Machine)
3
10 reps
-
10
Chin-Up (Weighted)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Hanging Leg Raise
4
-
3
Lateral Raise (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
5 reps
-
-
-
-
4
Chest Fly (Machine)
1
1
1
1
15 reps
12 reps
8 reps
5 reps
-
-
-
-
5
T-Bar Row
1
1
1
1
15 reps
12 reps
8 reps
5 reps
-
-
-
-
6
Svend Press Weighted
1
1
1
1
15 reps
12 reps
8 reps
6 reps
-
-
-
-
7
Bench Press (Barbell)
1
1
1
1
15 reps
8 reps
6 reps
2 reps
-
-
-
-
8
Seated Row (Cable)
1
1
1
1
15 reps
10 reps
7 reps
4 reps
-
-
-
-
9
Chest Press (Machine)
3
10 reps
-
10
Chin-Up (Weighted)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Hanging Leg Raise
4
-
3
Lateral Raise (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
5 reps
-
-
-
-
4
Chest Fly (Machine)
1
1
1
1
15 reps
12 reps
8 reps
5 reps
-
-
-
-
5
T-Bar Row
1
1
1
1
15 reps
12 reps
8 reps
5 reps
-
-
-
-
6
Svend Press Weighted
1
1
1
1
15 reps
12 reps
8 reps
6 reps
-
-
-
-
7
Bench Press (Barbell)
1
1
1
1
15 reps
8 reps
6 reps
2 reps
-
-
-
-
8
Seated Row (Cable)
1
1
1
1
15 reps
10 reps
7 reps
4 reps
-
-
-
-
9
Chest Press (Machine)
3
10 reps
-
10
Chin-Up (Weighted)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Hanging Leg Raise
4
-
3
Lateral Raise (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
5 reps
-
-
-
-
4
Chest Fly (Machine)
1
1
1
1
15 reps
12 reps
8 reps
5 reps
-
-
-
-
5
T-Bar Row
1
1
1
1
15 reps
12 reps
8 reps
5 reps
-
-
-
-
6
Svend Press Weighted
1
1
1
1
15 reps
12 reps
8 reps
6 reps
-
-
-
-
7
Bench Press (Barbell)
1
1
1
1
15 reps
8 reps
6 reps
2 reps
-
-
-
-
8
Seated Row (Cable)
1
1
1
1
15 reps
10 reps
7 reps
4 reps
-
-
-
-
9
Chest Press (Machine)
3
10 reps
-
10
Chin-Up (Weighted)
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
12 reps
-
2
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Squat (Barbell)
1
1
1
12 reps
8 reps
4 reps
-
-
-
5
Hip Abductor (Machine)
3
10 reps
-
6
Leg Press
1
1
1
12 reps
9 reps
6 reps
-
-
-
7
Hanging Leg Raise
4
25 reps
-
8
Cable Crunch
4
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
12 reps
-
2
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Squat (Barbell)
1
1
1
12 reps
8 reps
4 reps
-
-
-
5
Hip Abductor (Machine)
3
10 reps
-
6
Leg Press
1
1
1
12 reps
9 reps
6 reps
-
-
-
7
Hanging Leg Raise
4
25 reps
-
8
Cable Crunch
4
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
12 reps
-
2
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Squat (Barbell)
1
1
1
12 reps
8 reps
4 reps
-
-
-
5
Hip Abductor (Machine)
3
10 reps
-
6
Leg Press
1
1
1
12 reps
9 reps
6 reps
-
-
-
7
Hanging Leg Raise
4
25 reps
-
8
Cable Crunch
4
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
12 reps
-
2
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Squat (Barbell)
1
1
1
12 reps
8 reps
4 reps
-
-
-
5
Hip Abductor (Machine)
3
10 reps
-
6
Leg Press
1
1
1
12 reps
9 reps
6 reps
-
-
-
7
Hanging Leg Raise
4
25 reps
-
8
Cable Crunch
4
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
12 reps
-
2
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Squat (Barbell)
1
1
1
12 reps
8 reps
4 reps
-
-
-
5
Hip Abductor (Machine)
3
10 reps
-
6
Leg Press
1
1
1
12 reps
9 reps
6 reps
-
-
-
7
Hanging Leg Raise
4
25 reps
-
8
Cable Crunch
4
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
12 reps
-
2
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Squat (Barbell)
1
1
1
12 reps
8 reps
4 reps
-
-
-
5
Hip Abductor (Machine)
3
10 reps
-
6
Leg Press
1
1
1
12 reps
9 reps
6 reps
-
-
-
7
Hanging Leg Raise
4
25 reps
-
8
Cable Crunch
4
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
12 reps
-
2
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Squat (Barbell)
1
1
1
12 reps
8 reps
4 reps
-
-
-
5
Hip Abductor (Machine)
3
10 reps
-
6
Leg Press
1
1
1
12 reps
9 reps
6 reps
-
-
-
7
Hanging Leg Raise
4
25 reps
-
8
Cable Crunch
4
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
12 reps
-
2
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Squat (Barbell)
1
1
1
12 reps
8 reps
4 reps
-
-
-
5
Hip Abductor (Machine)
3
10 reps
-
6
Leg Press
1
1
1
12 reps
9 reps
6 reps
-
-
-
7
Hanging Leg Raise
4
25 reps
-
8
Cable Crunch
4
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
12 reps
-
2
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Squat (Barbell)
1
1
1
12 reps
8 reps
4 reps
-
-
-
5
Hip Abductor (Machine)
3
10 reps
-
6
Leg Press
1
1
1
12 reps
9 reps
6 reps
-
-
-
7
Hanging Leg Raise
4
25 reps
-
8
Cable Crunch
4
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
12 reps
-
2
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Squat (Barbell)
1
1
1
12 reps
8 reps
4 reps
-
-
-
5
Hip Abductor (Machine)
3
10 reps
-
6
Leg Press
1
1
1
12 reps
9 reps
6 reps
-
-
-
7
Hanging Leg Raise
4
25 reps
-
8
Cable Crunch
4
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
12 reps
-
2
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Squat (Barbell)
1
1
1
12 reps
8 reps
4 reps
-
-
-
5
Hip Abductor (Machine)
3
10 reps
-
6
Leg Press
1
1
1
12 reps
9 reps
6 reps
-
-
-
7
Hanging Leg Raise
4
25 reps
-
8
Cable Crunch
4
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
12 reps
-
2
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Squat (Barbell)
1
1
1
12 reps
8 reps
4 reps
-
-
-
5
Hip Abductor (Machine)
3
10 reps
-
6
Leg Press
1
1
1
12 reps
9 reps
6 reps
-
-
-
7
Hanging Leg Raise
4
25 reps
-
8
Cable Crunch
4
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
AMRAP
-
2
Lying Leg Raise
4
AMRAP
-
3
Bicep Curl (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4
Lat Pulldown (Single Arm)
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Pull-Up (Weighted)
3
AMRAP
-
7
Dip (Weighted)
3
AMRAP
-
8
Dumbbell Row
3
AMRAP
-
9
Tricep Extension (Cable)
3
AMRAP
-
10
Reverse Pec Deck
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
AMRAP
-
2
Lying Leg Raise
4
AMRAP
-
3
Bicep Curl (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4
Lat Pulldown (Single Arm)
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Pull-Up (Weighted)
3
AMRAP
-
7
Dip (Weighted)
3
AMRAP
-
8
Dumbbell Row
3
AMRAP
-
9
Tricep Extension (Cable)
3
AMRAP
-
10
Reverse Pec Deck
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
AMRAP
-
2
Lying Leg Raise
4
AMRAP
-
3
Bicep Curl (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4
Lat Pulldown (Single Arm)
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Pull-Up (Weighted)
3
AMRAP
-
7
Dip (Weighted)
3
AMRAP
-
8
Dumbbell Row
3
AMRAP
-
9
Tricep Extension (Cable)
3
AMRAP
-
10
Reverse Pec Deck
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
AMRAP
-
2
Lying Leg Raise
4
AMRAP
-
3
Bicep Curl (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4
Lat Pulldown (Single Arm)
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Pull-Up (Weighted)
3
AMRAP
-
7
Dip (Weighted)
3
AMRAP
-
8
Dumbbell Row
3
AMRAP
-
9
Tricep Extension (Cable)
3
AMRAP
-
10
Reverse Pec Deck
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
AMRAP
-
2
Lying Leg Raise
4
AMRAP
-
3
Bicep Curl (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4
Lat Pulldown (Single Arm)
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Pull-Up (Weighted)
3
AMRAP
-
7
Dip (Weighted)
3
AMRAP
-
8
Dumbbell Row
3
AMRAP
-
9
Tricep Extension (Cable)
3
AMRAP
-
10
Reverse Pec Deck
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
AMRAP
-
2
Lying Leg Raise
4
AMRAP
-
3
Bicep Curl (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4
Lat Pulldown (Single Arm)
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Pull-Up (Weighted)
3
AMRAP
-
7
Dip (Weighted)
3
AMRAP
-
8
Dumbbell Row
3
AMRAP
-
9
Tricep Extension (Cable)
3
AMRAP
-
10
Reverse Pec Deck
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
AMRAP
-
2
Lying Leg Raise
4
AMRAP
-
3
Bicep Curl (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4
Lat Pulldown (Single Arm)
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Pull-Up (Weighted)
3
AMRAP
-
7
Dip (Weighted)
3
AMRAP
-
8
Dumbbell Row
3
AMRAP
-
9
Tricep Extension (Cable)
3
AMRAP
-
10
Reverse Pec Deck
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
AMRAP
-
2
Lying Leg Raise
4
AMRAP
-
3
Bicep Curl (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4
Lat Pulldown (Single Arm)
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Pull-Up (Weighted)
3
AMRAP
-
7
Dip (Weighted)
3
AMRAP
-
8
Dumbbell Row
3
AMRAP
-
9
Tricep Extension (Cable)
3
AMRAP
-
10
Reverse Pec Deck
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
AMRAP
-
2
Lying Leg Raise
4
AMRAP
-
3
Bicep Curl (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4
Lat Pulldown (Single Arm)
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Pull-Up (Weighted)
3
AMRAP
-
7
Dip (Weighted)
3
AMRAP
-
8
Dumbbell Row
3
AMRAP
-
9
Tricep Extension (Cable)
3
AMRAP
-
10
Reverse Pec Deck
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
AMRAP
-
2
Lying Leg Raise
4
AMRAP
-
3
Bicep Curl (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4
Lat Pulldown (Single Arm)
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Pull-Up (Weighted)
3
AMRAP
-
7
Dip (Weighted)
3
AMRAP
-
8
Dumbbell Row
3
AMRAP
-
9
Tricep Extension (Cable)
3
AMRAP
-
10
Reverse Pec Deck
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
AMRAP
-
2
Lying Leg Raise
4
AMRAP
-
3
Bicep Curl (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4
Lat Pulldown (Single Arm)
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Pull-Up (Weighted)
3
AMRAP
-
7
Dip (Weighted)
3
AMRAP
-
8
Dumbbell Row
3
AMRAP
-
9
Tricep Extension (Cable)
3
AMRAP
-
10
Reverse Pec Deck
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
AMRAP
-
2
Lying Leg Raise
4
AMRAP
-
3
Bicep Curl (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4
Lat Pulldown (Single Arm)
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Pull-Up (Weighted)
3
AMRAP
-
7
Dip (Weighted)
3
AMRAP
-
8
Dumbbell Row
3
AMRAP
-
9
Tricep Extension (Cable)
3
AMRAP
-
10
Reverse Pec Deck
3
AMRAP
-
Day 6
No exercises added to this day
Week 1
1 / 12 Weeks
Day 1
1
Push Up
4 Sets
25 Reps
-
2
Hanging Leg Raise
4 Sets
25 Reps
-
3
Dip (Weighted)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
6 Reps
-
-
-
-
4
Overhead Tricep Extension (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
6 Reps
-
-
-
-
5
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
6 Reps
-
-
-
-
6
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
6 Reps
-
-
-
-
7
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
4 Reps
2 Reps
-
-
-
-
8
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
8 Reps
6 Reps
3 Reps
-
-
-
-
Day 2
1
Goblet Squat
3 Sets
15 Reps
-
2
Back Extension (Weighted)
3 Sets
15 Reps
-
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
3 Reps
-
-
-
4
Sissy Squat (Weighted)
3 Sets
10 Reps
-
5
Seated Calf Raise
3 Sets
15 Reps
-
6
Glute Bridge (Barbell)
3 Sets
10 Reps
-
7
Leg Press
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
8
Hanging Leg Raise
3 Sets
AMRAP
-
9
Cable Crunch
3 Sets
AMRAP
-
Day 3
1
Push Up
4 Sets
25 Reps
-
2
Hanging Leg Raise
4 Sets
-
3
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
5 Reps
-
-
-
-
4
Chest Fly (Machine)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
5 Reps
-
-
-
-
5
T-Bar Row
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
5 Reps
-
-
-
-
6
Svend Press Weighted
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
6 Reps
-
-
-
-
7
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
8 Reps
6 Reps
2 Reps
-
-
-
-
8
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
10 Reps
7 Reps
4 Reps
-
-
-
-
9
Chest Press (Machine)
3 Sets
10 Reps
-
10
Chin-Up (Weighted)
4 Sets
AMRAP
-
Day 4
1
Walking Lunge (Dumbbell)
3 Sets
12 Reps
-
2
Leg Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3
Leg Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
4
Squat (Barbell)
1 Set
1 Set
1 Set
12 Reps
8 Reps
4 Reps
-
-
-
5
Hip Abductor (Machine)
3 Sets
10 Reps
-
6
Leg Press
1 Set
1 Set
1 Set
12 Reps
9 Reps
6 Reps
-
-
-
7
Hanging Leg Raise
4 Sets
25 Reps
-
8
Cable Crunch
4 Sets
25 Reps
-
Day 5
1
Push Up
4 Sets
AMRAP
-
2
Lying Leg Raise
4 Sets
AMRAP
-
3
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
4 Reps
-
-
-
-
4
Lat Pulldown (Single Arm)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
5
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
6
Pull-Up (Weighted)
3 Sets
AMRAP
-
7
Dip (Weighted)
3 Sets
AMRAP
-
8
Dumbbell Row
3 Sets
AMRAP
-
9
Tricep Extension (Cable)
3 Sets
AMRAP
-
10
Reverse Pec Deck
3 Sets
AMRAP
-
Day 6
No exercises added to this day