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BoostcampPNG

hypertrophy 101

by Connor J.
4 athletes joined

Program Description

build muscle fast, this is the best split i have figured out

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    18 weeks
  • Time Per Workout
    100 minutes
  • Created
    Oct 07, 2025 01:58
  • Last Edited
    Oct 07, 2025 04:21
Muscle Engagement
Front
Back
MuscleSet
Biceps
14.4%
Triceps
11.8%
Chest
11.3%
Upper Back
10.4%
Lats
9.5%
Front Delts
8.8%
Quadriceps
6.2%
Middle Delts
6%
Abs
5.7%
Hamstrings
5.5%
Glutes
3.3%
Forearms
1.8%
Rear Delts
1.2%
Calves
1.2%
Adductors
1%
Lower Back
1%
Cardio
0.6%
Abductors
0.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Incline Bench Press (Barbell)
3
5 reps
RPE 10
3
Chest Fly (Cable)
3
10 reps
RPE 10
4
French Press
3
8-12 reps
RPE 10
5
Chest Press (Machine)
1
AMRAP
-
6
Tricep Rope Push Down (Cable)
3
6-10 reps
RPE 10
7
Cable Wrist Curls
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Incline Bench Press (Barbell)
3
5 reps
RPE 10
3
Chest Fly (Cable)
3
10 reps
RPE 10
4
French Press
3
8-12 reps
RPE 10
5
Chest Press (Machine)
1
AMRAP
-
6
Tricep Rope Push Down (Cable)
3
6-10 reps
RPE 10
7
Cable Wrist Curls
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Incline Bench Press (Barbell)
3
5 reps
RPE 10
3
Chest Fly (Cable)
3
10 reps
RPE 10
4
French Press
3
8-12 reps
RPE 10
5
Chest Press (Machine)
1
AMRAP
-
6
Tricep Rope Push Down (Cable)
3
6-10 reps
RPE 10
7
Cable Wrist Curls
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Incline Bench Press (Barbell)
3
5 reps
RPE 10
3
Chest Fly (Cable)
3
10 reps
RPE 10
4
French Press
3
8-12 reps
RPE 10
5
Chest Press (Machine)
1
AMRAP
-
6
Tricep Rope Push Down (Cable)
3
6-10 reps
RPE 10
7
Cable Wrist Curls
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Incline Bench Press (Barbell)
3
5 reps
RPE 10
3
Chest Fly (Cable)
3
10 reps
RPE 10
4
French Press
3
8-12 reps
RPE 10
5
Chest Press (Machine)
1
AMRAP
-
6
Tricep Rope Push Down (Cable)
3
6-10 reps
RPE 10
7
Cable Wrist Curls
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Incline Bench Press (Barbell)
3
5 reps
RPE 10
3
Chest Fly (Cable)
3
10 reps
RPE 10
4
French Press
3
8-12 reps
RPE 10
5
Chest Press (Machine)
1
AMRAP
-
6
Tricep Rope Push Down (Cable)
3
6-10 reps
RPE 10
7
Cable Wrist Curls
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Incline Bench Press (Barbell)
3
5 reps
RPE 10
3
Chest Fly (Cable)
3
10 reps
RPE 10
4
French Press
3
8-12 reps
RPE 10
5
Chest Press (Machine)
1
AMRAP
-
6
Tricep Rope Push Down (Cable)
3
6-10 reps
RPE 10
7
Cable Wrist Curls
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Incline Bench Press (Barbell)
3
5 reps
RPE 10
3
Chest Fly (Cable)
3
10 reps
RPE 10
4
French Press
3
8-12 reps
RPE 10
5
Chest Press (Machine)
1
AMRAP
-
6
Tricep Rope Push Down (Cable)
3
6-10 reps
RPE 10
7
Cable Wrist Curls
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Incline Bench Press (Barbell)
3
5 reps
RPE 10
3
Chest Fly (Cable)
3
10 reps
RPE 10
4
French Press
3
8-12 reps
RPE 10
5
Chest Press (Machine)
1
AMRAP
-
6
Tricep Rope Push Down (Cable)
3
6-10 reps
RPE 10
7
Cable Wrist Curls
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Incline Bench Press (Barbell)
3
5 reps
RPE 10
3
Chest Fly (Cable)
3
10 reps
RPE 10
4
French Press
3
8-12 reps
RPE 10
5
Chest Press (Machine)
1
AMRAP
-
6
Tricep Rope Push Down (Cable)
3
6-10 reps
RPE 10
7
Cable Wrist Curls
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Incline Bench Press (Barbell)
3
5 reps
RPE 10
3
Chest Fly (Cable)
3
10 reps
RPE 10
4
French Press
3
8-12 reps
RPE 10
5
Chest Press (Machine)
1
AMRAP
-
6
Tricep Rope Push Down (Cable)
3
6-10 reps
RPE 10
7
Cable Wrist Curls
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Incline Bench Press (Barbell)
3
5 reps
RPE 10
3
Chest Fly (Cable)
3
10 reps
RPE 10
4
French Press
3
8-12 reps
RPE 10
5
Chest Press (Machine)
1
AMRAP
-
6
Tricep Rope Push Down (Cable)
3
6-10 reps
RPE 10
7
Cable Wrist Curls
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Incline Bench Press (Barbell)
3
5 reps
RPE 10
3
Chest Fly (Cable)
3
10 reps
RPE 10
4
French Press
3
8-12 reps
RPE 10
5
Chest Press (Machine)
1
AMRAP
-
6
Tricep Rope Push Down (Cable)
3
6-10 reps
RPE 10
7
Cable Wrist Curls
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Incline Bench Press (Barbell)
3
5 reps
RPE 10
3
Chest Fly (Cable)
3
10 reps
RPE 10
4
French Press
3
8-12 reps
RPE 10
5
Chest Press (Machine)
1
AMRAP
-
6
Tricep Rope Push Down (Cable)
3
6-10 reps
RPE 10
7
Cable Wrist Curls
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Incline Bench Press (Barbell)
3
5 reps
RPE 10
3
Chest Fly (Cable)
3
10 reps
RPE 10
4
French Press
3
8-12 reps
RPE 10
5
Chest Press (Machine)
1
AMRAP
-
6
Tricep Rope Push Down (Cable)
3
6-10 reps
RPE 10
7
Cable Wrist Curls
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Incline Bench Press (Barbell)
3
5 reps
RPE 10
3
Chest Fly (Cable)
3
10 reps
RPE 10
4
French Press
3
8-12 reps
RPE 10
5
Chest Press (Machine)
1
AMRAP
-
6
Tricep Rope Push Down (Cable)
3
6-10 reps
RPE 10
7
Cable Wrist Curls
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Incline Bench Press (Barbell)
3
5 reps
RPE 10
3
Chest Fly (Cable)
3
10 reps
RPE 10
4
French Press
3
8-12 reps
RPE 10
5
Chest Press (Machine)
1
AMRAP
-
6
Tricep Rope Push Down (Cable)
3
6-10 reps
RPE 10
7
Cable Wrist Curls
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Incline Bench Press (Barbell)
3
5 reps
RPE 10
3
Chest Fly (Cable)
3
10 reps
RPE 10
4
French Press
3
8-12 reps
RPE 10
5
Chest Press (Machine)
1
AMRAP
-
6
Tricep Rope Push Down (Cable)
3
6-10 reps
RPE 10
7
Cable Wrist Curls
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
10 reps
RPE 10
2
Wide Grip Lat Pulldown
3
10 reps
RPE 10
3
Bicep Curl (Dumbbell)
2
10 reps
RPE 10
4
Seated Row (Cable)
2
AMRAP
RPE 10
5
Hammer Curl (Dumbbell)
3
10 reps
RPE 10
6
Preacher Curl (EZ Bar)
2
AMRAP
RPE 10
7
Shrug (Dumbbell)
3
15-20 reps
RPE 10
8
Lateral Raise (Dumbbell)
5
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
10 reps
RPE 10
2
Wide Grip Lat Pulldown
3
10 reps
RPE 10
3
Bicep Curl (Dumbbell)
2
10 reps
RPE 10
4
Seated Row (Cable)
2
AMRAP
RPE 10
5
Hammer Curl (Dumbbell)
3
10 reps
RPE 10
6
Preacher Curl (EZ Bar)
2
AMRAP
RPE 10
7
Shrug (Dumbbell)
3
15-20 reps
RPE 10
8
Lateral Raise (Dumbbell)
5
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
10 reps
RPE 10
2
Wide Grip Lat Pulldown
3
10 reps
RPE 10
3
Bicep Curl (Dumbbell)
2
10 reps
RPE 10
4
Seated Row (Cable)
2
AMRAP
RPE 10
5
Hammer Curl (Dumbbell)
3
10 reps
RPE 10
6
Preacher Curl (EZ Bar)
2
AMRAP
RPE 10
7
Shrug (Dumbbell)
3
15-20 reps
RPE 10
8
Lateral Raise (Dumbbell)
5
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
10 reps
RPE 10
2
Wide Grip Lat Pulldown
3
10 reps
RPE 10
3
Bicep Curl (Dumbbell)
2
10 reps
RPE 10
4
Seated Row (Cable)
2
AMRAP
RPE 10
5
Hammer Curl (Dumbbell)
3
10 reps
RPE 10
6
Preacher Curl (EZ Bar)
2
AMRAP
RPE 10
7
Shrug (Dumbbell)
3
15-20 reps
RPE 10
8
Lateral Raise (Dumbbell)
5
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
10 reps
RPE 10
2
Wide Grip Lat Pulldown
3
10 reps
RPE 10
3
Bicep Curl (Dumbbell)
2
10 reps
RPE 10
4
Seated Row (Cable)
2
AMRAP
RPE 10
5
Hammer Curl (Dumbbell)
3
10 reps
RPE 10
6
Preacher Curl (EZ Bar)
2
AMRAP
RPE 10
7
Shrug (Dumbbell)
3
15-20 reps
RPE 10
8
Lateral Raise (Dumbbell)
5
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
10 reps
RPE 10
2
Wide Grip Lat Pulldown
3
10 reps
RPE 10
3
Bicep Curl (Dumbbell)
2
10 reps
RPE 10
4
Seated Row (Cable)
2
AMRAP
RPE 10
5
Hammer Curl (Dumbbell)
3
10 reps
RPE 10
6
Preacher Curl (EZ Bar)
2
AMRAP
RPE 10
7
Shrug (Dumbbell)
3
15-20 reps
RPE 10
8
Lateral Raise (Dumbbell)
5
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
10 reps
RPE 10
2
Wide Grip Lat Pulldown
3
10 reps
RPE 10
3
Bicep Curl (Dumbbell)
2
10 reps
RPE 10
4
Seated Row (Cable)
2
AMRAP
RPE 10
5
Hammer Curl (Dumbbell)
3
10 reps
RPE 10
6
Preacher Curl (EZ Bar)
2
AMRAP
RPE 10
7
Shrug (Dumbbell)
3
15-20 reps
RPE 10
8
Lateral Raise (Dumbbell)
5
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
10 reps
RPE 10
2
Wide Grip Lat Pulldown
3
10 reps
RPE 10
3
Bicep Curl (Dumbbell)
2
10 reps
RPE 10
4
Seated Row (Cable)
2
AMRAP
RPE 10
5
Hammer Curl (Dumbbell)
3
10 reps
RPE 10
6
Preacher Curl (EZ Bar)
2
AMRAP
RPE 10
7
Shrug (Dumbbell)
3
15-20 reps
RPE 10
8
Lateral Raise (Dumbbell)
5
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
10 reps
RPE 10
2
Wide Grip Lat Pulldown
3
10 reps
RPE 10
3
Bicep Curl (Dumbbell)
2
10 reps
RPE 10
4
Seated Row (Cable)
2
AMRAP
RPE 10
5
Hammer Curl (Dumbbell)
3
10 reps
RPE 10
6
Preacher Curl (EZ Bar)
2
AMRAP
RPE 10
7
Shrug (Dumbbell)
3
15-20 reps
RPE 10
8
Lateral Raise (Dumbbell)
5
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
10 reps
RPE 10
2
Wide Grip Lat Pulldown
3
10 reps
RPE 10
3
Bicep Curl (Dumbbell)
2
10 reps
RPE 10
4
Seated Row (Cable)
2
AMRAP
RPE 10
5
Hammer Curl (Dumbbell)
3
10 reps
RPE 10
6
Preacher Curl (EZ Bar)
2
AMRAP
RPE 10
7
Shrug (Dumbbell)
3
15-20 reps
RPE 10
8
Lateral Raise (Dumbbell)
5
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
10 reps
RPE 10
2
Wide Grip Lat Pulldown
3
10 reps
RPE 10
3
Bicep Curl (Dumbbell)
2
10 reps
RPE 10
4
Seated Row (Cable)
2
AMRAP
RPE 10
5
Hammer Curl (Dumbbell)
3
10 reps
RPE 10
6
Preacher Curl (EZ Bar)
2
AMRAP
RPE 10
7
Shrug (Dumbbell)
3
15-20 reps
RPE 10
8
Lateral Raise (Dumbbell)
5
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
10 reps
RPE 10
2
Wide Grip Lat Pulldown
3
10 reps
RPE 10
3
Bicep Curl (Dumbbell)
2
10 reps
RPE 10
4
Seated Row (Cable)
2
AMRAP
RPE 10
5
Hammer Curl (Dumbbell)
3
10 reps
RPE 10
6
Preacher Curl (EZ Bar)
2
AMRAP
RPE 10
7
Shrug (Dumbbell)
3
15-20 reps
RPE 10
8
Lateral Raise (Dumbbell)
5
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
10 reps
RPE 10
2
Wide Grip Lat Pulldown
3
10 reps
RPE 10
3
Bicep Curl (Dumbbell)
2
10 reps
RPE 10
4
Seated Row (Cable)
2
AMRAP
RPE 10
5
Hammer Curl (Dumbbell)
3
10 reps
RPE 10
6
Preacher Curl (EZ Bar)
2
AMRAP
RPE 10
7
Shrug (Dumbbell)
3
15-20 reps
RPE 10
8
Lateral Raise (Dumbbell)
5
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
10 reps
RPE 10
2
Wide Grip Lat Pulldown
3
10 reps
RPE 10
3
Bicep Curl (Dumbbell)
2
10 reps
RPE 10
4
Seated Row (Cable)
2
AMRAP
RPE 10
5
Hammer Curl (Dumbbell)
3
10 reps
RPE 10
6
Preacher Curl (EZ Bar)
2
AMRAP
RPE 10
7
Shrug (Dumbbell)
3
15-20 reps
RPE 10
8
Lateral Raise (Dumbbell)
5
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
10 reps
RPE 10
2
Wide Grip Lat Pulldown
3
10 reps
RPE 10
3
Bicep Curl (Dumbbell)
2
10 reps
RPE 10
4
Seated Row (Cable)
2
AMRAP
RPE 10
5
Hammer Curl (Dumbbell)
3
10 reps
RPE 10
6
Preacher Curl (EZ Bar)
2
AMRAP
RPE 10
7
Shrug (Dumbbell)
3
15-20 reps
RPE 10
8
Lateral Raise (Dumbbell)
5
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
10 reps
RPE 10
2
Wide Grip Lat Pulldown
3
10 reps
RPE 10
3
Bicep Curl (Dumbbell)
2
10 reps
RPE 10
4
Seated Row (Cable)
2
AMRAP
RPE 10
5
Hammer Curl (Dumbbell)
3
10 reps
RPE 10
6
Preacher Curl (EZ Bar)
2
AMRAP
RPE 10
7
Shrug (Dumbbell)
3
15-20 reps
RPE 10
8
Lateral Raise (Dumbbell)
5
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
10 reps
RPE 10
2
Wide Grip Lat Pulldown
3
10 reps
RPE 10
3
Bicep Curl (Dumbbell)
2
10 reps
RPE 10
4
Seated Row (Cable)
2
AMRAP
RPE 10
5
Hammer Curl (Dumbbell)
3
10 reps
RPE 10
6
Preacher Curl (EZ Bar)
2
AMRAP
RPE 10
7
Shrug (Dumbbell)
3
15-20 reps
RPE 10
8
Lateral Raise (Dumbbell)
5
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
10 reps
RPE 10
2
Wide Grip Lat Pulldown
3
10 reps
RPE 10
3
Bicep Curl (Dumbbell)
2
10 reps
RPE 10
4
Seated Row (Cable)
2
AMRAP
RPE 10
5
Hammer Curl (Dumbbell)
3
10 reps
RPE 10
6
Preacher Curl (EZ Bar)
2
AMRAP
RPE 10
7
Shrug (Dumbbell)
3
15-20 reps
RPE 10
8
Lateral Raise (Dumbbell)
5
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 10
3
Leg Extension
3
8-10 reps
RPE 10
4
Leg Curl
3
6-12 reps
RPE 10
5
Standing Calf Raise
2
AMRAP
RPE 10
6
Hanging Leg Raise
3
AMRAP
-
7
Leg Press
3
10 reps
RPE 10
8
Cable Crunch
2
AMRAP
-
9
Side Crunch (Cable)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 10
3
Leg Extension
3
8-10 reps
RPE 10
4
Leg Curl
3
6-12 reps
RPE 10
5
Standing Calf Raise
2
AMRAP
RPE 10
6
Hanging Leg Raise
3
AMRAP
-
7
Leg Press
3
10 reps
RPE 10
8
Cable Crunch
2
AMRAP
-
9
Side Crunch (Cable)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 10
3
Leg Extension
3
8-10 reps
RPE 10
4
Leg Curl
3
6-12 reps
RPE 10
5
Standing Calf Raise
2
AMRAP
RPE 10
6
Hanging Leg Raise
3
AMRAP
-
7
Leg Press
3
10 reps
RPE 10
8
Cable Crunch
2
AMRAP
-
9
Side Crunch (Cable)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 10
3
Leg Extension
3
8-10 reps
RPE 10
4
Leg Curl
3
6-12 reps
RPE 10
5
Standing Calf Raise
2
AMRAP
RPE 10
6
Hanging Leg Raise
3
AMRAP
-
7
Leg Press
3
10 reps
RPE 10
8
Cable Crunch
2
AMRAP
-
9
Side Crunch (Cable)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 10
3
Leg Extension
3
8-10 reps
RPE 10
4
Leg Curl
3
6-12 reps
RPE 10
5
Standing Calf Raise
2
AMRAP
RPE 10
6
Hanging Leg Raise
3
AMRAP
-
7
Leg Press
3
10 reps
RPE 10
8
Cable Crunch
2
AMRAP
-
9
Side Crunch (Cable)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 10
3
Leg Extension
3
8-10 reps
RPE 10
4
Leg Curl
3
6-12 reps
RPE 10
5
Standing Calf Raise
2
AMRAP
RPE 10
6
Hanging Leg Raise
3
AMRAP
-
7
Leg Press
3
10 reps
RPE 10
8
Cable Crunch
2
AMRAP
-
9
Side Crunch (Cable)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 10
3
Leg Extension
3
8-10 reps
RPE 10
4
Leg Curl
3
6-12 reps
RPE 10
5
Standing Calf Raise
2
AMRAP
RPE 10
6
Hanging Leg Raise
3
AMRAP
-
7
Leg Press
3
10 reps
RPE 10
8
Cable Crunch
2
AMRAP
-
9
Side Crunch (Cable)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 10
3
Leg Extension
3
8-10 reps
RPE 10
4
Leg Curl
3
6-12 reps
RPE 10
5
Standing Calf Raise
2
AMRAP
RPE 10
6
Hanging Leg Raise
3
AMRAP
-
7
Leg Press
3
10 reps
RPE 10
8
Cable Crunch
2
AMRAP
-
9
Side Crunch (Cable)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 10
3
Leg Extension
3
8-10 reps
RPE 10
4
Leg Curl
3
6-12 reps
RPE 10
5
Standing Calf Raise
2
AMRAP
RPE 10
6
Hanging Leg Raise
3
AMRAP
-
7
Leg Press
3
10 reps
RPE 10
8
Cable Crunch
2
AMRAP
-
9
Side Crunch (Cable)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 10
3
Leg Extension
3
8-10 reps
RPE 10
4
Leg Curl
3
6-12 reps
RPE 10
5
Standing Calf Raise
2
AMRAP
RPE 10
6
Hanging Leg Raise
3
AMRAP
-
7
Leg Press
3
10 reps
RPE 10
8
Cable Crunch
2
AMRAP
-
9
Side Crunch (Cable)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 10
3
Leg Extension
3
8-10 reps
RPE 10
4
Leg Curl
3
6-12 reps
RPE 10
5
Standing Calf Raise
2
AMRAP
RPE 10
6
Hanging Leg Raise
3
AMRAP
-
7
Leg Press
3
10 reps
RPE 10
8
Cable Crunch
2
AMRAP
-
9
Side Crunch (Cable)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 10
3
Leg Extension
3
8-10 reps
RPE 10
4
Leg Curl
3
6-12 reps
RPE 10
5
Standing Calf Raise
2
AMRAP
RPE 10
6
Hanging Leg Raise
3
AMRAP
-
7
Leg Press
3
10 reps
RPE 10
8
Cable Crunch
2
AMRAP
-
9
Side Crunch (Cable)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 10
3
Leg Extension
3
8-10 reps
RPE 10
4
Leg Curl
3
6-12 reps
RPE 10
5
Standing Calf Raise
2
AMRAP
RPE 10
6
Hanging Leg Raise
3
AMRAP
-
7
Leg Press
3
10 reps
RPE 10
8
Cable Crunch
2
AMRAP
-
9
Side Crunch (Cable)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 10
3
Leg Extension
3
8-10 reps
RPE 10
4
Leg Curl
3
6-12 reps
RPE 10
5
Standing Calf Raise
2
AMRAP
RPE 10
6
Hanging Leg Raise
3
AMRAP
-
7
Leg Press
3
10 reps
RPE 10
8
Cable Crunch
2
AMRAP
-
9
Side Crunch (Cable)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 10
3
Leg Extension
3
8-10 reps
RPE 10
4
Leg Curl
3
6-12 reps
RPE 10
5
Standing Calf Raise
2
AMRAP
RPE 10
6
Hanging Leg Raise
3
AMRAP
-
7
Leg Press
3
10 reps
RPE 10
8
Cable Crunch
2
AMRAP
-
9
Side Crunch (Cable)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 10
3
Leg Extension
3
8-10 reps
RPE 10
4
Leg Curl
3
6-12 reps
RPE 10
5
Standing Calf Raise
2
AMRAP
RPE 10
6
Hanging Leg Raise
3
AMRAP
-
7
Leg Press
3
10 reps
RPE 10
8
Cable Crunch
2
AMRAP
-
9
Side Crunch (Cable)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 10
3
Leg Extension
3
8-10 reps
RPE 10
4
Leg Curl
3
6-12 reps
RPE 10
5
Standing Calf Raise
2
AMRAP
RPE 10
6
Hanging Leg Raise
3
AMRAP
-
7
Leg Press
3
10 reps
RPE 10
8
Cable Crunch
2
AMRAP
-
9
Side Crunch (Cable)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 10
3
Leg Extension
3
8-10 reps
RPE 10
4
Leg Curl
3
6-12 reps
RPE 10
5
Standing Calf Raise
2
AMRAP
RPE 10
6
Hanging Leg Raise
3
AMRAP
-
7
Leg Press
3
10 reps
RPE 10
8
Cable Crunch
2
AMRAP
-
9
Side Crunch (Cable)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Incline Bench Press (Barbell)
3
5 reps
RPE 10
3
Chest Fly (Cable)
3
10 reps
RPE 10
4
Underhand Lat Pulldown
3
10 reps
RPE 10
5
Wide Grip Lat Pulldown
3
10 reps
-
6
Seated Row (Cable)
3
10 reps
RPE 10
7
Shrug (Dumbbell)
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Incline Bench Press (Barbell)
3
5 reps
RPE 10
3
Chest Fly (Cable)
3
10 reps
RPE 10
4
Underhand Lat Pulldown
3
10 reps
RPE 10
5
Wide Grip Lat Pulldown
3
10 reps
-
6
Seated Row (Cable)
3
10 reps
RPE 10
7
Shrug (Dumbbell)
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Incline Bench Press (Barbell)
3
5 reps
RPE 10
3
Chest Fly (Cable)
3
10 reps
RPE 10
4
Underhand Lat Pulldown
3
10 reps
RPE 10
5
Wide Grip Lat Pulldown
3
10 reps
-
6
Seated Row (Cable)
3
10 reps
RPE 10
7
Shrug (Dumbbell)
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Incline Bench Press (Barbell)
3
5 reps
RPE 10
3
Chest Fly (Cable)
3
10 reps
RPE 10
4
Underhand Lat Pulldown
3
10 reps
RPE 10
5
Wide Grip Lat Pulldown
3
10 reps
-
6
Seated Row (Cable)
3
10 reps
RPE 10
7
Shrug (Dumbbell)
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Incline Bench Press (Barbell)
3
5 reps
RPE 10
3
Chest Fly (Cable)
3
10 reps
RPE 10
4
Underhand Lat Pulldown
3
10 reps
RPE 10
5
Wide Grip Lat Pulldown
3
10 reps
-
6
Seated Row (Cable)
3
10 reps
RPE 10
7
Shrug (Dumbbell)
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Incline Bench Press (Barbell)
3
5 reps
RPE 10
3
Chest Fly (Cable)
3
10 reps
RPE 10
4
Underhand Lat Pulldown
3
10 reps
RPE 10
5
Wide Grip Lat Pulldown
3
10 reps
-
6
Seated Row (Cable)
3
10 reps
RPE 10
7
Shrug (Dumbbell)
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Incline Bench Press (Barbell)
3
5 reps
RPE 10
3
Chest Fly (Cable)
3
10 reps
RPE 10
4
Underhand Lat Pulldown
3
10 reps
RPE 10
5
Wide Grip Lat Pulldown
3
10 reps
-
6
Seated Row (Cable)
3
10 reps
RPE 10
7
Shrug (Dumbbell)
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Incline Bench Press (Barbell)
3
5 reps
RPE 10
3
Chest Fly (Cable)
3
10 reps
RPE 10
4
Underhand Lat Pulldown
3
10 reps
RPE 10
5
Wide Grip Lat Pulldown
3
10 reps
-
6
Seated Row (Cable)
3
10 reps
RPE 10
7
Shrug (Dumbbell)
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Incline Bench Press (Barbell)
3
5 reps
RPE 10
3
Chest Fly (Cable)
3
10 reps
RPE 10
4
Underhand Lat Pulldown
3
10 reps
RPE 10
5
Wide Grip Lat Pulldown
3
10 reps
-
6
Seated Row (Cable)
3
10 reps
RPE 10
7
Shrug (Dumbbell)
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Incline Bench Press (Barbell)
3
5 reps
RPE 10
3
Chest Fly (Cable)
3
10 reps
RPE 10
4
Underhand Lat Pulldown
3
10 reps
RPE 10
5
Wide Grip Lat Pulldown
3
10 reps
-
6
Seated Row (Cable)
3
10 reps
RPE 10
7
Shrug (Dumbbell)
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Incline Bench Press (Barbell)
3
5 reps
RPE 10
3
Chest Fly (Cable)
3
10 reps
RPE 10
4
Underhand Lat Pulldown
3
10 reps
RPE 10
5
Wide Grip Lat Pulldown
3
10 reps
-
6
Seated Row (Cable)
3
10 reps
RPE 10
7
Shrug (Dumbbell)
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Incline Bench Press (Barbell)
3
5 reps
RPE 10
3
Chest Fly (Cable)
3
10 reps
RPE 10
4
Underhand Lat Pulldown
3
10 reps
RPE 10
5
Wide Grip Lat Pulldown
3
10 reps
-
6
Seated Row (Cable)
3
10 reps
RPE 10
7
Shrug (Dumbbell)
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Incline Bench Press (Barbell)
3
5 reps
RPE 10
3
Chest Fly (Cable)
3
10 reps
RPE 10
4
Underhand Lat Pulldown
3
10 reps
RPE 10
5
Wide Grip Lat Pulldown
3
10 reps
-
6
Seated Row (Cable)
3
10 reps
RPE 10
7
Shrug (Dumbbell)
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Incline Bench Press (Barbell)
3
5 reps
RPE 10
3
Chest Fly (Cable)
3
10 reps
RPE 10
4
Underhand Lat Pulldown
3
10 reps
RPE 10
5
Wide Grip Lat Pulldown
3
10 reps
-
6
Seated Row (Cable)
3
10 reps
RPE 10
7
Shrug (Dumbbell)
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Incline Bench Press (Barbell)
3
5 reps
RPE 10
3
Chest Fly (Cable)
3
10 reps
RPE 10
4
Underhand Lat Pulldown
3
10 reps
RPE 10
5
Wide Grip Lat Pulldown
3
10 reps
-
6
Seated Row (Cable)
3
10 reps
RPE 10
7
Shrug (Dumbbell)
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Incline Bench Press (Barbell)
3
5 reps
RPE 10
3
Chest Fly (Cable)
3
10 reps
RPE 10
4
Underhand Lat Pulldown
3
10 reps
RPE 10
5
Wide Grip Lat Pulldown
3
10 reps
-
6
Seated Row (Cable)
3
10 reps
RPE 10
7
Shrug (Dumbbell)
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Incline Bench Press (Barbell)
3
5 reps
RPE 10
3
Chest Fly (Cable)
3
10 reps
RPE 10
4
Underhand Lat Pulldown
3
10 reps
RPE 10
5
Wide Grip Lat Pulldown
3
10 reps
-
6
Seated Row (Cable)
3
10 reps
RPE 10
7
Shrug (Dumbbell)
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Incline Bench Press (Barbell)
3
5 reps
RPE 10
3
Chest Fly (Cable)
3
10 reps
RPE 10
4
Underhand Lat Pulldown
3
10 reps
RPE 10
5
Wide Grip Lat Pulldown
3
10 reps
-
6
Seated Row (Cable)
3
10 reps
RPE 10
7
Shrug (Dumbbell)
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
5
10 reps
RPE 10
2
Preacher Curl (EZ Bar)
3
10 reps
-
3
Tricep Extension (Cable)
3
10 reps
RPE 10
4
Bicep Curl (Dumbbell)
2
10 reps
RPE 10
5
French Press
3
8-12 reps
RPE 10
6
Hammer Curl (Dumbbell)
3
10 reps
RPE 10
7
Cable Wrist Curls
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
5
10 reps
RPE 10
2
Preacher Curl (EZ Bar)
3
10 reps
-
3
Tricep Extension (Cable)
3
10 reps
RPE 10
4
Bicep Curl (Dumbbell)
2
10 reps
RPE 10
5
French Press
3
8-12 reps
RPE 10
6
Hammer Curl (Dumbbell)
3
10 reps
RPE 10
7
Cable Wrist Curls
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
5
10 reps
RPE 10
2
Preacher Curl (EZ Bar)
3
10 reps
-
3
Tricep Extension (Cable)
3
10 reps
RPE 10
4
Bicep Curl (Dumbbell)
2
10 reps
RPE 10
5
French Press
3
8-12 reps
RPE 10
6
Hammer Curl (Dumbbell)
3
10 reps
RPE 10
7
Cable Wrist Curls
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
5
10 reps
RPE 10
2
Preacher Curl (EZ Bar)
3
10 reps
-
3
Tricep Extension (Cable)
3
10 reps
RPE 10
4
Bicep Curl (Dumbbell)
2
10 reps
RPE 10
5
French Press
3
8-12 reps
RPE 10
6
Hammer Curl (Dumbbell)
3
10 reps
RPE 10
7
Cable Wrist Curls
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
5
10 reps
RPE 10
2
Preacher Curl (EZ Bar)
3
10 reps
-
3
Tricep Extension (Cable)
3
10 reps
RPE 10
4
Bicep Curl (Dumbbell)
2
10 reps
RPE 10
5
French Press
3
8-12 reps
RPE 10
6
Hammer Curl (Dumbbell)
3
10 reps
RPE 10
7
Cable Wrist Curls
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
5
10 reps
RPE 10
2
Preacher Curl (EZ Bar)
3
10 reps
-
3
Tricep Extension (Cable)
3
10 reps
RPE 10
4
Bicep Curl (Dumbbell)
2
10 reps
RPE 10
5
French Press
3
8-12 reps
RPE 10
6
Hammer Curl (Dumbbell)
3
10 reps
RPE 10
7
Cable Wrist Curls
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
5
10 reps
RPE 10
2
Preacher Curl (EZ Bar)
3
10 reps
-
3
Tricep Extension (Cable)
3
10 reps
RPE 10
4
Bicep Curl (Dumbbell)
2
10 reps
RPE 10
5
French Press
3
8-12 reps
RPE 10
6
Hammer Curl (Dumbbell)
3
10 reps
RPE 10
7
Cable Wrist Curls
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
5
10 reps
RPE 10
2
Preacher Curl (EZ Bar)
3
10 reps
-
3
Tricep Extension (Cable)
3
10 reps
RPE 10
4
Bicep Curl (Dumbbell)
2
10 reps
RPE 10
5
French Press
3
8-12 reps
RPE 10
6
Hammer Curl (Dumbbell)
3
10 reps
RPE 10
7
Cable Wrist Curls
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
5
10 reps
RPE 10
2
Preacher Curl (EZ Bar)
3
10 reps
-
3
Tricep Extension (Cable)
3
10 reps
RPE 10
4
Bicep Curl (Dumbbell)
2
10 reps
RPE 10
5
French Press
3
8-12 reps
RPE 10
6
Hammer Curl (Dumbbell)
3
10 reps
RPE 10
7
Cable Wrist Curls
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
5
10 reps
RPE 10
2
Preacher Curl (EZ Bar)
3
10 reps
-
3
Tricep Extension (Cable)
3
10 reps
RPE 10
4
Bicep Curl (Dumbbell)
2
10 reps
RPE 10
5
French Press
3
8-12 reps
RPE 10
6
Hammer Curl (Dumbbell)
3
10 reps
RPE 10
7
Cable Wrist Curls
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
5
10 reps
RPE 10
2
Preacher Curl (EZ Bar)
3
10 reps
-
3
Tricep Extension (Cable)
3
10 reps
RPE 10
4
Bicep Curl (Dumbbell)
2
10 reps
RPE 10
5
French Press
3
8-12 reps
RPE 10
6
Hammer Curl (Dumbbell)
3
10 reps
RPE 10
7
Cable Wrist Curls
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
5
10 reps
RPE 10
2
Preacher Curl (EZ Bar)
3
10 reps
-
3
Tricep Extension (Cable)
3
10 reps
RPE 10
4
Bicep Curl (Dumbbell)
2
10 reps
RPE 10
5
French Press
3
8-12 reps
RPE 10
6
Hammer Curl (Dumbbell)
3
10 reps
RPE 10
7
Cable Wrist Curls
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
5
10 reps
RPE 10
2
Preacher Curl (EZ Bar)
3
10 reps
-
3
Tricep Extension (Cable)
3
10 reps
RPE 10
4
Bicep Curl (Dumbbell)
2
10 reps
RPE 10
5
French Press
3
8-12 reps
RPE 10
6
Hammer Curl (Dumbbell)
3
10 reps
RPE 10
7
Cable Wrist Curls
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
5
10 reps
RPE 10
2
Preacher Curl (EZ Bar)
3
10 reps
-
3
Tricep Extension (Cable)
3
10 reps
RPE 10
4
Bicep Curl (Dumbbell)
2
10 reps
RPE 10
5
French Press
3
8-12 reps
RPE 10
6
Hammer Curl (Dumbbell)
3
10 reps
RPE 10
7
Cable Wrist Curls
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
5
10 reps
RPE 10
2
Preacher Curl (EZ Bar)
3
10 reps
-
3
Tricep Extension (Cable)
3
10 reps
RPE 10
4
Bicep Curl (Dumbbell)
2
10 reps
RPE 10
5
French Press
3
8-12 reps
RPE 10
6
Hammer Curl (Dumbbell)
3
10 reps
RPE 10
7
Cable Wrist Curls
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
5
10 reps
RPE 10
2
Preacher Curl (EZ Bar)
3
10 reps
-
3
Tricep Extension (Cable)
3
10 reps
RPE 10
4
Bicep Curl (Dumbbell)
2
10 reps
RPE 10
5
French Press
3
8-12 reps
RPE 10
6
Hammer Curl (Dumbbell)
3
10 reps
RPE 10
7
Cable Wrist Curls
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
5
10 reps
RPE 10
2
Preacher Curl (EZ Bar)
3
10 reps
-
3
Tricep Extension (Cable)
3
10 reps
RPE 10
4
Bicep Curl (Dumbbell)
2
10 reps
RPE 10
5
French Press
3
8-12 reps
RPE 10
6
Hammer Curl (Dumbbell)
3
10 reps
RPE 10
7
Cable Wrist Curls
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
5
10 reps
RPE 10
2
Preacher Curl (EZ Bar)
3
10 reps
-
3
Tricep Extension (Cable)
3
10 reps
RPE 10
4
Bicep Curl (Dumbbell)
2
10 reps
RPE 10
5
French Press
3
8-12 reps
RPE 10
6
Hammer Curl (Dumbbell)
3
10 reps
RPE 10
7
Cable Wrist Curls
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
30 mins
RPE 10
2
Bike
1
30 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
30 mins
RPE 10
2
Bike
1
30 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
30 mins
RPE 10
2
Bike
1
30 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
30 mins
RPE 10
2
Bike
1
30 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
30 mins
RPE 10
2
Bike
1
30 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
30 mins
RPE 10
2
Bike
1
30 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
30 mins
RPE 10
2
Bike
1
30 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
30 mins
RPE 10
2
Bike
1
30 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
30 mins
RPE 10
2
Bike
1
30 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
30 mins
RPE 10
2
Bike
1
30 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
30 mins
RPE 10
2
Bike
1
30 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
30 mins
RPE 10
2
Bike
1
30 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
30 mins
RPE 10
2
Bike
1
30 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
30 mins
RPE 10
2
Bike
1
30 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
30 mins
RPE 10
2
Bike
1
30 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
30 mins
RPE 10
2
Bike
1
30 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
30 mins
RPE 10
2
Bike
1
30 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
30 mins
RPE 10
2
Bike
1
30 mins
RPE 7
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@10
@10
@10
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@10
@10
@10
3
Chest Fly (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@10
@10
@10
4
French Press
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@10
@10
@10
5
Chest Press (Machine)
1 Set
AMRAP
-
6
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@10
@10
@10
7
Cable Wrist Curls
1 Set
AMRAP
@10
Day 2
1
Underhand Lat Pulldown
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@10
@10
@10
2
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@10
@10
@10
3
Bicep Curl (Dumbbell)
1 Set
1 Set
10 Reps
10 Reps
@10
@10
4
Seated Row (Cable)
1 Set
1 Set
AMRAP
AMRAP
@10
@10
5
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@10
@10
@10
6
Preacher Curl (EZ Bar)
1 Set
1 Set
AMRAP
AMRAP
@10
@10
7
Shrug (Dumbbell)
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@10
@10
@10
8
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
@10
@10
@10
@10
@10
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
@10
@10
@10
@10
2
Romanian Deadlift (Barbell)
1 Set
1 Set
5-8 Reps
5-8 Reps
@10
@10
3
Leg Extension
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@10
@10
@10
4
Leg Curl
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@10
@10
@10
5
Standing Calf Raise
1 Set
1 Set
AMRAP
AMRAP
@10
@10
6
Hanging Leg Raise
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
7
Leg Press
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@10
@10
@10
8
Cable Crunch
1 Set
1 Set
AMRAP
AMRAP
-
-
9
Side Crunch (Cable)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@10
@10
@10
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@10
@10
@10
3
Chest Fly (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@10
@10
@10
4
Underhand Lat Pulldown
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@10
@10
@10
5
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
6
Seated Row (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@10
@10
@10
7
Shrug (Dumbbell)
1 Set
AMRAP
-
Day 5
1
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
@10
@10
@10
@10
@10
2
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Tricep Extension (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@10
@10
@10
4
Bicep Curl (Dumbbell)
1 Set
1 Set
10 Reps
10 Reps
@10
@10
5
French Press
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@10
@10
@10
6
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@10
@10
@10
7
Cable Wrist Curls
1 Set
1 Set
AMRAP
AMRAP
-
-
Day 6
1
Stair Climber
1 Set
30 mins
@10
2
Bike
1 Set
30 mins
@7