Program Description
Personalized program for me with the aim for: -Fun workouts -Building muscle -Deadlift strength without specializing too much -Dip strength (optional)
Program Overview
- LevelIntermediate
- GoalPowerbuilding, Bodyweight Fitness
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout100 minutes
- CreatedJan 05, 2024 09:43
- Last EditedMay 08, 2024 02:13
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
3 reps
100%
85%
2A
Good Morning
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2B
Reverse Wrist Curl (Dumbbell)
3
AMRAP
RPE 10
2C
Wrist Curls
3
1
AMRAP
AMRAP
RPE 10
3A
Hack Squat
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3B
Seated Calf Raise
3
AMRAP
RPE 10
4
Lying Leg Raise
3
AMRAP
RPE 10
5A
Lying Leg Curl
3
AMRAP
RPE 10
5B
Hip Adductor (Machine)
3
AMRAP
RPE 10
6A
Neck Curl
2
AMRAP
RPE 10
6B
Neck Extension
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
1 reps
3 reps
3 reps
RPE 10
RPE 8.5
RPE 9
2A
Good Morning
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2B
Reverse Wrist Curl (Dumbbell)
3
AMRAP
RPE 10
2C
Wrist Curls
3
1
AMRAP
AMRAP
RPE 10
3A
Hack Squat
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3B
Seated Calf Raise
3
AMRAP
RPE 10
4
Lying Leg Raise
3
AMRAP
RPE 10
5A
Lying Leg Curl
3
AMRAP
RPE 10
5B
Hip Adductor (Machine)
3
AMRAP
RPE 10
6A
Neck Curl
2
AMRAP
RPE 10
6B
Neck Extension
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
1B
Reverse Wrist Curl (Dumbbell)
3
AMRAP
RPE 10
1C
Wrist Curls
3
1
AMRAP
AMRAP
RPE 10
2A
Hack Squat
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2B
Seated Calf Raise
3
AMRAP
RPE 10
3
Lying Leg Raise
3
AMRAP
RPE 10
4A
Lying Leg Curl
3
AMRAP
RPE 10
4B
Hip Adductor (Machine)
3
AMRAP
RPE 10
5A
Neck Curl
2
AMRAP
RPE 10
5B
Neck Extension
2
AMRAP
RPE 10
6
Squat (Low Bar)
1
2
1 reps
3 reps
100%
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
3 reps
100%
85%
2A
Good Morning
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2B
Reverse Wrist Curl (Dumbbell)
3
AMRAP
RPE 10
2C
Wrist Curls
3
1
AMRAP
AMRAP
RPE 10
3A
Hack Squat
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3B
Seated Calf Raise
3
AMRAP
RPE 10
4
Lying Leg Raise
3
AMRAP
RPE 10
5A
Lying Leg Curl
3
AMRAP
RPE 10
5B
Hip Adductor (Machine)
3
AMRAP
RPE 10
6A
Neck Curl
2
AMRAP
RPE 10
6B
Neck Extension
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
1 reps
3 reps
3 reps
RPE 10
RPE 8.5
RPE 9
2A
Good Morning
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2B
Reverse Wrist Curl (Dumbbell)
3
AMRAP
RPE 10
2C
Wrist Curls
3
1
AMRAP
AMRAP
RPE 10
3A
Hack Squat
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3B
Seated Calf Raise
3
AMRAP
RPE 10
4
Lying Leg Raise
3
AMRAP
RPE 10
5A
Lying Leg Curl
3
AMRAP
RPE 10
5B
Hip Adductor (Machine)
3
AMRAP
RPE 10
6A
Neck Curl
2
AMRAP
RPE 10
6B
Neck Extension
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
1 reps
3 reps
100%
85%
2A
Good Morning
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2B
Reverse Wrist Curl (Dumbbell)
3
AMRAP
RPE 10
2C
Wrist Curls
3
1
AMRAP
AMRAP
RPE 10
3A
Hack Squat
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3B
Seated Calf Raise
3
AMRAP
RPE 10
4
Lying Leg Raise
3
AMRAP
RPE 10
5A
Lying Leg Curl
3
AMRAP
RPE 10
5B
Hip Adductor (Machine)
3
AMRAP
RPE 10
6A
Neck Curl
2
AMRAP
RPE 10
6B
Neck Extension
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
8-12 reps
1B
Chin-Up (Weighted)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2A
Incline Fly Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2B
Dumbbell Row
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3A
V-Handle Tricep Pushdown (Cable)
3
AMRAP
RPE 10
3B
Hammer Curl
3
1
AMRAP
AMRAP
RPE 10
3C
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 10
4A
Pullover (Machine)
3
AMRAP
RPE 10
4B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5A
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
5B
Preacher Curl (Barbell)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
8-12 reps
1B
Chin-Up (Weighted)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2A
Incline Fly Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2B
Dumbbell Row
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3A
V-Handle Tricep Pushdown (Cable)
3
AMRAP
RPE 10
3B
Hammer Curl
3
1
AMRAP
AMRAP
RPE 10
3C
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 10
4A
Pullover (Machine)
3
AMRAP
RPE 10
4B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5A
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
5B
Preacher Curl (Barbell)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
8-12 reps
1B
Chin-Up (Weighted)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2A
Incline Fly Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2B
Dumbbell Row
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3A
V-Handle Tricep Pushdown (Cable)
3
AMRAP
RPE 10
3B
Hammer Curl
3
1
AMRAP
AMRAP
RPE 10
3C
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 10
4A
Pullover (Machine)
3
AMRAP
RPE 10
4B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5A
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
5B
Preacher Curl (Barbell)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
8-12 reps
1B
Chin-Up (Weighted)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2A
Incline Fly Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2B
Dumbbell Row
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3A
V-Handle Tricep Pushdown (Cable)
3
AMRAP
RPE 10
3B
Hammer Curl
3
1
AMRAP
AMRAP
RPE 10
3C
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 10
4A
Pullover (Machine)
3
AMRAP
RPE 10
4B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5A
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
5B
Preacher Curl (Barbell)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
8-12 reps
1B
Chin-Up (Weighted)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2A
Incline Fly Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2B
Dumbbell Row
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3A
V-Handle Tricep Pushdown (Cable)
3
AMRAP
RPE 10
3B
Hammer Curl
3
1
AMRAP
AMRAP
RPE 10
3C
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 10
4A
Pullover (Machine)
3
AMRAP
RPE 10
4B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5A
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
5B
Preacher Curl (Barbell)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
8-12 reps
1B
Chin-Up (Weighted)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2A
Incline Fly Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2B
Dumbbell Row
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3A
V-Handle Tricep Pushdown (Cable)
3
AMRAP
RPE 10
3B
Hammer Curl
3
1
AMRAP
AMRAP
RPE 10
3C
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 10
4A
Pullover (Machine)
3
AMRAP
RPE 10
4B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5A
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
5B
Preacher Curl (Barbell)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee
1
8 mins
RPE 10
2
Box Jump
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee
1
8 mins
RPE 10
2
Box Jump
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee
1
8 mins
RPE 10
2
Box Jump
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee
1
8 mins
RPE 10
2
Box Jump
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee
1
8 mins
RPE 10
2
Box Jump
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee
1
8 mins
RPE 10
2
Box Jump
3
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 7.5
RPE 8.5
RPE 9.5
1B
Wrist Curls
3
AMRAP
RPE 10
1C
Reverse Wrist Curl (Dumbbell)
3
AMRAP
RPE 10
2A
Hip Thrust (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2B
Seated Calf Raise
3
AMRAP
RPE 10
3A
Decline Crunch
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 7
RPE 8
RPE 9
3B
Side Bend (Dumbbell)
3
AMRAP
RPE 10
4A
Leg Curl
3
AMRAP
RPE 10
4B
Hip Adductor (Machine)
3
AMRAP
RPE 10
5
Neck Curl
2
AMRAP
RPE 10
6
Neck Extension
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 7.5
RPE 8.5
RPE 9.5
1B
Wrist Curls
3
AMRAP
RPE 10
1C
Reverse Wrist Curl (Dumbbell)
3
AMRAP
RPE 10
2A
Hip Thrust (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2B
Seated Calf Raise
3
AMRAP
RPE 10
3A
Decline Crunch
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 7
RPE 8
RPE 9
3B
Side Bend (Dumbbell)
3
AMRAP
RPE 10
4A
Leg Curl
3
AMRAP
RPE 10
4B
Hip Adductor (Machine)
3
AMRAP
RPE 10
5
Neck Curl
2
AMRAP
RPE 10
6
Neck Extension
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 7.5
RPE 8.5
RPE 9.5
1B
Wrist Curls
3
AMRAP
RPE 10
1C
Reverse Wrist Curl (Dumbbell)
3
AMRAP
RPE 10
2A
Hip Thrust (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2B
Seated Calf Raise
3
AMRAP
RPE 10
3A
Decline Crunch
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 7
RPE 8
RPE 9
3B
Side Bend (Dumbbell)
3
AMRAP
RPE 10
4A
Leg Curl
3
AMRAP
RPE 10
4B
Hip Adductor (Machine)
3
AMRAP
RPE 10
5
Neck Curl
2
AMRAP
RPE 10
6
Neck Extension
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 7.5
RPE 8.5
RPE 9.5
1B
Wrist Curls
3
AMRAP
RPE 10
1C
Reverse Wrist Curl (Dumbbell)
3
AMRAP
RPE 10
2A
Hip Thrust (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2B
Seated Calf Raise
3
AMRAP
RPE 10
3A
Decline Crunch
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 7
RPE 8
RPE 9
3B
Side Bend (Dumbbell)
3
AMRAP
RPE 10
4A
Leg Curl
3
AMRAP
RPE 10
4B
Hip Adductor (Machine)
3
AMRAP
RPE 10
5
Neck Curl
2
AMRAP
RPE 10
6
Neck Extension
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 7.5
RPE 8.5
RPE 9.5
1B
Wrist Curls
3
AMRAP
RPE 10
1C
Reverse Wrist Curl (Dumbbell)
3
AMRAP
RPE 10
2A
Hip Thrust (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2B
Seated Calf Raise
3
AMRAP
RPE 10
3A
Decline Crunch
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 7
RPE 8
RPE 9
3B
Side Bend (Dumbbell)
3
AMRAP
RPE 10
4A
Leg Curl
3
AMRAP
RPE 10
4B
Hip Adductor (Machine)
3
AMRAP
RPE 10
5
Neck Curl
2
AMRAP
RPE 10
6
Neck Extension
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 7.5
RPE 8.5
RPE 9.5
1B
Wrist Curls
3
AMRAP
RPE 10
1C
Reverse Wrist Curl (Dumbbell)
3
AMRAP
RPE 10
2A
Hip Thrust (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2B
Seated Calf Raise
3
AMRAP
RPE 10
3A
Decline Crunch
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 7
RPE 8
RPE 9
3B
Side Bend (Dumbbell)
3
AMRAP
RPE 10
4A
Leg Curl
3
AMRAP
RPE 10
4B
Hip Adductor (Machine)
3
AMRAP
RPE 10
5
Neck Curl
2
AMRAP
RPE 10
6
Neck Extension
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Larsen Press (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
1B
Seated Row (Cable)
3
1
AMRAP
AMRAP
RPE 10
2A
Seated Overhead Press (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2B
Wide Grip Pull-Up
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
3A
Tricep Rope Push Down (Cable)
3
AMRAP
RPE 10
3B
Concentration Curl
3
AMRAP
RPE 10
3C
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 10
4A
Pullover (Machine)
3
AMRAP
RPE 10
4B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5A
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
5B
Incline Curl (Dumbbell)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Larsen Press (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
1B
Seated Row (Cable)
3
1
AMRAP
AMRAP
RPE 10
2A
Seated Overhead Press (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2B
Wide Grip Pull-Up
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
3A
Tricep Rope Push Down (Cable)
3
AMRAP
RPE 10
3B
Concentration Curl
3
AMRAP
RPE 10
3C
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 10
4A
Pullover (Machine)
3
AMRAP
RPE 10
4B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5A
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
5B
Incline Curl (Dumbbell)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Larsen Press (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
1B
Seated Row (Cable)
3
1
AMRAP
AMRAP
RPE 10
2A
Seated Overhead Press (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2B
Wide Grip Pull-Up
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
3A
Tricep Rope Push Down (Cable)
3
AMRAP
RPE 10
3B
Concentration Curl
3
AMRAP
RPE 10
3C
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 10
4A
Pullover (Machine)
3
AMRAP
RPE 10
4B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5A
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
5B
Incline Curl (Dumbbell)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Larsen Press (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
1B
Seated Row (Cable)
3
1
AMRAP
AMRAP
RPE 10
2A
Seated Overhead Press (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2B
Wide Grip Pull-Up
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
3A
Tricep Rope Push Down (Cable)
3
AMRAP
RPE 10
3B
Concentration Curl
3
AMRAP
RPE 10
3C
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 10
4A
Pullover (Machine)
3
AMRAP
RPE 10
4B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5A
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
5B
Incline Curl (Dumbbell)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Larsen Press (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
1B
Seated Row (Cable)
3
1
AMRAP
AMRAP
RPE 10
2A
Seated Overhead Press (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2B
Wide Grip Pull-Up
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
3A
Tricep Rope Push Down (Cable)
3
AMRAP
RPE 10
3B
Concentration Curl
3
AMRAP
RPE 10
3C
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 10
4A
Pullover (Machine)
3
AMRAP
RPE 10
4B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5A
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
5B
Incline Curl (Dumbbell)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Larsen Press (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
1B
Seated Row (Cable)
3
1
AMRAP
AMRAP
RPE 10
2A
Seated Overhead Press (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2B
Wide Grip Pull-Up
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
3A
Tricep Rope Push Down (Cable)
3
AMRAP
RPE 10
3B
Concentration Curl
3
AMRAP
RPE 10
3C
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 10
4A
Pullover (Machine)
3
AMRAP
RPE 10
4B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5A
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
5B
Incline Curl (Dumbbell)
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
RPE 6
Week 1
1 / 6 Weeks
Day 1
1
Deadlift (Barbell)1 Set
2 Sets
1 Reps
3 Reps
100%
85%
2A
Good Morning1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
2B
Reverse Wrist Curl (Dumbbell)3 Sets
AMRAP
@10
2C
Wrist Curls3 Sets
1 Set
AMRAP
AMRAP
@10
3A
Hack Squat1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
3B
Seated Calf Raise3 Sets
AMRAP
@10
4
Lying Leg Raise3 Sets
AMRAP
@10
5A
Lying Leg Curl3 Sets
AMRAP
@10
5B
Hip Adductor (Machine)3 Sets
AMRAP
@10
6A
Neck Curl2 Sets
AMRAP
@10
6B
Neck Extension2 Sets
AMRAP
@10
Day 2
1A
Dip (Weighted)3 Sets
8-12 Reps
1B
Chin-Up (Weighted)1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@9
@10
2A
Incline Fly Press (Dumbbell)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
2B
Dumbbell Row1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
3A
V-Handle Tricep Pushdown (Cable)3 Sets
AMRAP
@10
3B
Hammer Curl3 Sets
1 Set
AMRAP
AMRAP
@10
3C
Rear Delt Fly (Dumbbell)3 Sets
AMRAP
@10
4A
Pullover (Machine)3 Sets
AMRAP
@10
4B
Lateral Raise (Dumbbell)3 Sets
AMRAP
@10
5A
Overhead Tricep Extension (Cable)3 Sets
AMRAP
@10
5B
Preacher Curl (Barbell)3 Sets
AMRAP
@10
Day 3
1
Burpee1 Set
8 mins
@10
2
Box Jump3 Sets
10 Reps
@6
Day 4
1A
Squat (Barbell)1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@7.5
@8.5
@9.5
1B
Wrist Curls3 Sets
AMRAP
@10
1C
Reverse Wrist Curl (Dumbbell)3 Sets
AMRAP
@10
2A
Hip Thrust (Barbell)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
2B
Seated Calf Raise3 Sets
AMRAP
@10
3A
Decline Crunch1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@7
@8
@9
3B
Side Bend (Dumbbell)3 Sets
AMRAP
@10
4A
Leg Curl3 Sets
AMRAP
@10
4B
Hip Adductor (Machine)3 Sets
AMRAP
@10
5
Neck Curl2 Sets
AMRAP
@10
6
Neck Extension2 Sets
AMRAP
@10
Day 5
1A
Larsen Press (Barbell)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7
@8
@9
1B
Seated Row (Cable)3 Sets
1 Set
AMRAP
AMRAP
@10
2A
Seated Overhead Press (Barbell)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
2B
Wide Grip Pull-Up1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@9
@10
3A
Tricep Rope Push Down (Cable)3 Sets
AMRAP
@10
3B
Concentration Curl3 Sets
AMRAP
@10
3C
Rear Delt Fly (Dumbbell)3 Sets
AMRAP
@10
4A
Pullover (Machine)3 Sets
AMRAP
@10
4B
Lateral Raise (Dumbbell)3 Sets
AMRAP
@10
5A
Overhead Tricep Extension (Cable)3 Sets
AMRAP
@10
5B
Incline Curl (Dumbbell)3 Sets
AMRAP
@10
Day 6
1
Run1 Set
15 mins
@6
Day 7
1
Run1 Set
15 mins
@6