logo
BoostcampPNG

Sonny’s training plan

by Sonny

Program Description

Get YOKED!

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    40 minutes
  • Created
    Aug 01, 2025 10:59
  • Last Edited
    Aug 01, 2025 11:49
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
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
2-4 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
1
2-4 reps
RPE 10
3
Tricep Rope Push Down (Cable)
1
2-4 reps
RPE 10
4
Tricep Rope Push Down (Cable)
2
AMRAP
RPE 10
5
Standing Calf Raise
2
AMRAP
RPE 10
6
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
7
Chest Fly (Machine)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
2-4 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
1
2-4 reps
RPE 10
3
Tricep Rope Push Down (Cable)
1
2-4 reps
RPE 10
4
Tricep Rope Push Down (Cable)
2
AMRAP
RPE 10
5
Standing Calf Raise
2
AMRAP
RPE 10
6
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
7
Chest Fly (Machine)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
2-4 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
1
2-4 reps
RPE 10
3
Tricep Rope Push Down (Cable)
1
2-4 reps
RPE 10
4
Tricep Rope Push Down (Cable)
2
AMRAP
RPE 10
5
Standing Calf Raise
2
AMRAP
RPE 10
6
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
7
Chest Fly (Machine)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
2-4 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
1
2-4 reps
RPE 10
3
Tricep Rope Push Down (Cable)
1
2-4 reps
RPE 10
4
Tricep Rope Push Down (Cable)
2
AMRAP
RPE 10
5
Standing Calf Raise
2
AMRAP
RPE 10
6
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
7
Chest Fly (Machine)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
2-4 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
1
2-4 reps
RPE 10
3
Tricep Rope Push Down (Cable)
1
2-4 reps
RPE 10
4
Tricep Rope Push Down (Cable)
2
AMRAP
RPE 10
5
Standing Calf Raise
2
AMRAP
RPE 10
6
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
7
Chest Fly (Machine)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
2-4 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
1
2-4 reps
RPE 10
3
Tricep Rope Push Down (Cable)
1
2-4 reps
RPE 10
4
Tricep Rope Push Down (Cable)
2
AMRAP
RPE 10
5
Standing Calf Raise
2
AMRAP
RPE 10
6
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
7
Chest Fly (Machine)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
2-4 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
1
2-4 reps
RPE 10
3
Tricep Rope Push Down (Cable)
1
2-4 reps
RPE 10
4
Tricep Rope Push Down (Cable)
2
AMRAP
RPE 10
5
Standing Calf Raise
2
AMRAP
RPE 10
6
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
7
Chest Fly (Machine)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
2-4 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
1
2-4 reps
RPE 10
3
Tricep Rope Push Down (Cable)
1
2-4 reps
RPE 10
4
Tricep Rope Push Down (Cable)
2
AMRAP
RPE 10
5
Standing Calf Raise
2
AMRAP
RPE 10
6
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
7
Chest Fly (Machine)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
2-4 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
1
2-4 reps
RPE 10
3
Tricep Rope Push Down (Cable)
1
2-4 reps
RPE 10
4
Tricep Rope Push Down (Cable)
2
AMRAP
RPE 10
5
Standing Calf Raise
2
AMRAP
RPE 10
6
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
7
Chest Fly (Machine)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
2-4 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
1
2-4 reps
RPE 10
3
Tricep Rope Push Down (Cable)
1
2-4 reps
RPE 10
4
Tricep Rope Push Down (Cable)
2
AMRAP
RPE 10
5
Standing Calf Raise
2
AMRAP
RPE 10
6
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
7
Chest Fly (Machine)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
2-4 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
1
2-4 reps
RPE 10
3
Tricep Rope Push Down (Cable)
1
2-4 reps
RPE 10
4
Tricep Rope Push Down (Cable)
2
AMRAP
RPE 10
5
Standing Calf Raise
2
AMRAP
RPE 10
6
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
7
Chest Fly (Machine)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
2-4 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
1
2-4 reps
RPE 10
3
Tricep Rope Push Down (Cable)
1
2-4 reps
RPE 10
4
Tricep Rope Push Down (Cable)
2
AMRAP
RPE 10
5
Standing Calf Raise
2
AMRAP
RPE 10
6
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
7
Chest Fly (Machine)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
2-4 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
1
2-4 reps
RPE 10
3
Tricep Rope Push Down (Cable)
1
2-4 reps
RPE 10
4
Tricep Rope Push Down (Cable)
2
AMRAP
RPE 10
5
Standing Calf Raise
2
AMRAP
RPE 10
6
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
7
Chest Fly (Machine)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
2-4 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
1
2-4 reps
RPE 10
3
Tricep Rope Push Down (Cable)
1
2-4 reps
RPE 10
4
Tricep Rope Push Down (Cable)
2
AMRAP
RPE 10
5
Standing Calf Raise
2
AMRAP
RPE 10
6
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
7
Chest Fly (Machine)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
2-4 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
1
2-4 reps
RPE 10
3
Tricep Rope Push Down (Cable)
1
2-4 reps
RPE 10
4
Tricep Rope Push Down (Cable)
2
AMRAP
RPE 10
5
Standing Calf Raise
2
AMRAP
RPE 10
6
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
7
Chest Fly (Machine)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
2-4 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
1
2-4 reps
RPE 10
3
Tricep Rope Push Down (Cable)
1
2-4 reps
RPE 10
4
Tricep Rope Push Down (Cable)
2
AMRAP
RPE 10
5
Standing Calf Raise
2
AMRAP
RPE 10
6
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
7
Chest Fly (Machine)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
2-4 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
1
2-4 reps
RPE 10
3
Tricep Rope Push Down (Cable)
1
2-4 reps
RPE 10
4
Tricep Rope Push Down (Cable)
2
AMRAP
RPE 10
5
Standing Calf Raise
2
AMRAP
RPE 10
6
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
7
Chest Fly (Machine)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
2-4 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
1
2-4 reps
RPE 10
3
Tricep Rope Push Down (Cable)
1
2-4 reps
RPE 10
4
Tricep Rope Push Down (Cable)
2
AMRAP
RPE 10
5
Standing Calf Raise
2
AMRAP
RPE 10
6
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
7
Chest Fly (Machine)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
1
2-4 reps
RPE 10
2
Wide Grip Lat Pulldown
1
2-4 reps
RPE 10
3
Wide Grip Lat Pulldown
2
AMRAP
RPE 10
4
Bicep Curl (Barbell)
1
2-4 reps
RPE 10
5
Bicep Curl (Barbell)
1
AMRAP
RPE 10
6
Hammer Curl (Dumbbell)
1
AMRAP
RPE 10
7
Shrug (Dumbbell)
2
AMRAP
RPE 10
8
Neck Curl
2
AMRAP
RPE 10
9
Reverse Pec Deck
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
1
2-4 reps
RPE 10
2
Wide Grip Lat Pulldown
1
2-4 reps
RPE 10
3
Wide Grip Lat Pulldown
2
AMRAP
RPE 10
4
Bicep Curl (Barbell)
1
2-4 reps
RPE 10
5
Bicep Curl (Barbell)
1
AMRAP
RPE 10
6
Hammer Curl (Dumbbell)
1
AMRAP
RPE 10
7
Shrug (Dumbbell)
2
AMRAP
RPE 10
8
Neck Curl
2
AMRAP
RPE 10
9
Reverse Pec Deck
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
1
2-4 reps
RPE 10
2
Wide Grip Lat Pulldown
1
2-4 reps
RPE 10
3
Wide Grip Lat Pulldown
2
AMRAP
RPE 10
4
Bicep Curl (Barbell)
1
2-4 reps
RPE 10
5
Bicep Curl (Barbell)
1
AMRAP
RPE 10
6
Hammer Curl (Dumbbell)
1
AMRAP
RPE 10
7
Shrug (Dumbbell)
2
AMRAP
RPE 10
8
Neck Curl
2
AMRAP
RPE 10
9
Reverse Pec Deck
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
1
2-4 reps
RPE 10
2
Wide Grip Lat Pulldown
1
2-4 reps
RPE 10
3
Wide Grip Lat Pulldown
2
AMRAP
RPE 10
4
Bicep Curl (Barbell)
1
2-4 reps
RPE 10
5
Bicep Curl (Barbell)
1
AMRAP
RPE 10
6
Hammer Curl (Dumbbell)
1
AMRAP
RPE 10
7
Shrug (Dumbbell)
2
AMRAP
RPE 10
8
Neck Curl
2
AMRAP
RPE 10
9
Reverse Pec Deck
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
1
2-4 reps
RPE 10
2
Wide Grip Lat Pulldown
1
2-4 reps
RPE 10
3
Wide Grip Lat Pulldown
2
AMRAP
RPE 10
4
Bicep Curl (Barbell)
1
2-4 reps
RPE 10
5
Bicep Curl (Barbell)
1
AMRAP
RPE 10
6
Hammer Curl (Dumbbell)
1
AMRAP
RPE 10
7
Shrug (Dumbbell)
2
AMRAP
RPE 10
8
Neck Curl
2
AMRAP
RPE 10
9
Reverse Pec Deck
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
1
2-4 reps
RPE 10
2
Wide Grip Lat Pulldown
1
2-4 reps
RPE 10
3
Wide Grip Lat Pulldown
2
AMRAP
RPE 10
4
Bicep Curl (Barbell)
1
2-4 reps
RPE 10
5
Bicep Curl (Barbell)
1
AMRAP
RPE 10
6
Hammer Curl (Dumbbell)
1
AMRAP
RPE 10
7
Shrug (Dumbbell)
2
AMRAP
RPE 10
8
Neck Curl
2
AMRAP
RPE 10
9
Reverse Pec Deck
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
1
2-4 reps
RPE 10
2
Wide Grip Lat Pulldown
1
2-4 reps
RPE 10
3
Wide Grip Lat Pulldown
2
AMRAP
RPE 10
4
Bicep Curl (Barbell)
1
2-4 reps
RPE 10
5
Bicep Curl (Barbell)
1
AMRAP
RPE 10
6
Hammer Curl (Dumbbell)
1
AMRAP
RPE 10
7
Shrug (Dumbbell)
2
AMRAP
RPE 10
8
Neck Curl
2
AMRAP
RPE 10
9
Reverse Pec Deck
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
1
2-4 reps
RPE 10
2
Wide Grip Lat Pulldown
1
2-4 reps
RPE 10
3
Wide Grip Lat Pulldown
2
AMRAP
RPE 10
4
Bicep Curl (Barbell)
1
2-4 reps
RPE 10
5
Bicep Curl (Barbell)
1
AMRAP
RPE 10
6
Hammer Curl (Dumbbell)
1
AMRAP
RPE 10
7
Shrug (Dumbbell)
2
AMRAP
RPE 10
8
Neck Curl
2
AMRAP
RPE 10
9
Reverse Pec Deck
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
1
2-4 reps
RPE 10
2
Wide Grip Lat Pulldown
1
2-4 reps
RPE 10
3
Wide Grip Lat Pulldown
2
AMRAP
RPE 10
4
Bicep Curl (Barbell)
1
2-4 reps
RPE 10
5
Bicep Curl (Barbell)
1
AMRAP
RPE 10
6
Hammer Curl (Dumbbell)
1
AMRAP
RPE 10
7
Shrug (Dumbbell)
2
AMRAP
RPE 10
8
Neck Curl
2
AMRAP
RPE 10
9
Reverse Pec Deck
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
1
2-4 reps
RPE 10
2
Wide Grip Lat Pulldown
1
2-4 reps
RPE 10
3
Wide Grip Lat Pulldown
2
AMRAP
RPE 10
4
Bicep Curl (Barbell)
1
2-4 reps
RPE 10
5
Bicep Curl (Barbell)
1
AMRAP
RPE 10
6
Hammer Curl (Dumbbell)
1
AMRAP
RPE 10
7
Shrug (Dumbbell)
2
AMRAP
RPE 10
8
Neck Curl
2
AMRAP
RPE 10
9
Reverse Pec Deck
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
1
2-4 reps
RPE 10
2
Wide Grip Lat Pulldown
1
2-4 reps
RPE 10
3
Wide Grip Lat Pulldown
2
AMRAP
RPE 10
4
Bicep Curl (Barbell)
1
2-4 reps
RPE 10
5
Bicep Curl (Barbell)
1
AMRAP
RPE 10
6
Hammer Curl (Dumbbell)
1
AMRAP
RPE 10
7
Shrug (Dumbbell)
2
AMRAP
RPE 10
8
Neck Curl
2
AMRAP
RPE 10
9
Reverse Pec Deck
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
1
2-4 reps
RPE 10
2
Wide Grip Lat Pulldown
1
2-4 reps
RPE 10
3
Wide Grip Lat Pulldown
2
AMRAP
RPE 10
4
Bicep Curl (Barbell)
1
2-4 reps
RPE 10
5
Bicep Curl (Barbell)
1
AMRAP
RPE 10
6
Hammer Curl (Dumbbell)
1
AMRAP
RPE 10
7
Shrug (Dumbbell)
2
AMRAP
RPE 10
8
Neck Curl
2
AMRAP
RPE 10
9
Reverse Pec Deck
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
1
2-4 reps
RPE 10
2
Wide Grip Lat Pulldown
1
2-4 reps
RPE 10
3
Wide Grip Lat Pulldown
2
AMRAP
RPE 10
4
Bicep Curl (Barbell)
1
2-4 reps
RPE 10
5
Bicep Curl (Barbell)
1
AMRAP
RPE 10
6
Hammer Curl (Dumbbell)
1
AMRAP
RPE 10
7
Shrug (Dumbbell)
2
AMRAP
RPE 10
8
Neck Curl
2
AMRAP
RPE 10
9
Reverse Pec Deck
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
1
2-4 reps
RPE 10
2
Wide Grip Lat Pulldown
1
2-4 reps
RPE 10
3
Wide Grip Lat Pulldown
2
AMRAP
RPE 10
4
Bicep Curl (Barbell)
1
2-4 reps
RPE 10
5
Bicep Curl (Barbell)
1
AMRAP
RPE 10
6
Hammer Curl (Dumbbell)
1
AMRAP
RPE 10
7
Shrug (Dumbbell)
2
AMRAP
RPE 10
8
Neck Curl
2
AMRAP
RPE 10
9
Reverse Pec Deck
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
1
2-4 reps
RPE 10
2
Wide Grip Lat Pulldown
1
2-4 reps
RPE 10
3
Wide Grip Lat Pulldown
2
AMRAP
RPE 10
4
Bicep Curl (Barbell)
1
2-4 reps
RPE 10
5
Bicep Curl (Barbell)
1
AMRAP
RPE 10
6
Hammer Curl (Dumbbell)
1
AMRAP
RPE 10
7
Shrug (Dumbbell)
2
AMRAP
RPE 10
8
Neck Curl
2
AMRAP
RPE 10
9
Reverse Pec Deck
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
1
2-4 reps
RPE 10
2
Wide Grip Lat Pulldown
1
2-4 reps
RPE 10
3
Wide Grip Lat Pulldown
2
AMRAP
RPE 10
4
Bicep Curl (Barbell)
1
2-4 reps
RPE 10
5
Bicep Curl (Barbell)
1
AMRAP
RPE 10
6
Hammer Curl (Dumbbell)
1
AMRAP
RPE 10
7
Shrug (Dumbbell)
2
AMRAP
RPE 10
8
Neck Curl
2
AMRAP
RPE 10
9
Reverse Pec Deck
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
1
2-4 reps
RPE 10
2
Wide Grip Lat Pulldown
1
2-4 reps
RPE 10
3
Wide Grip Lat Pulldown
2
AMRAP
RPE 10
4
Bicep Curl (Barbell)
1
2-4 reps
RPE 10
5
Bicep Curl (Barbell)
1
AMRAP
RPE 10
6
Hammer Curl (Dumbbell)
1
AMRAP
RPE 10
7
Shrug (Dumbbell)
2
AMRAP
RPE 10
8
Neck Curl
2
AMRAP
RPE 10
9
Reverse Pec Deck
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
1
2-4 reps
RPE 10
2
Wide Grip Lat Pulldown
1
2-4 reps
RPE 10
3
Wide Grip Lat Pulldown
2
AMRAP
RPE 10
4
Bicep Curl (Barbell)
1
2-4 reps
RPE 10
5
Bicep Curl (Barbell)
1
AMRAP
RPE 10
6
Hammer Curl (Dumbbell)
1
AMRAP
RPE 10
7
Shrug (Dumbbell)
2
AMRAP
RPE 10
8
Neck Curl
2
AMRAP
RPE 10
9
Reverse Pec Deck
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
1
30-60 reps
RPE 9.5
2
Back Extension (Weighted)
1
30-60 reps
RPE 10
3
Standing Calf Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
1
30-60 reps
RPE 9.5
2
Back Extension (Weighted)
1
30-60 reps
RPE 10
3
Standing Calf Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
1
30-60 reps
RPE 9.5
2
Back Extension (Weighted)
1
30-60 reps
RPE 10
3
Standing Calf Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
1
30-60 reps
RPE 9.5
2
Back Extension (Weighted)
1
30-60 reps
RPE 10
3
Standing Calf Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
1
30-60 reps
RPE 9.5
2
Back Extension (Weighted)
1
30-60 reps
RPE 10
3
Standing Calf Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
1
30-60 reps
RPE 9.5
2
Back Extension (Weighted)
1
30-60 reps
RPE 10
3
Standing Calf Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
1
30-60 reps
RPE 9.5
2
Back Extension (Weighted)
1
30-60 reps
RPE 10
3
Standing Calf Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
1
30-60 reps
RPE 9.5
2
Back Extension (Weighted)
1
30-60 reps
RPE 10
3
Standing Calf Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
1
30-60 reps
RPE 9.5
2
Back Extension (Weighted)
1
30-60 reps
RPE 10
3
Standing Calf Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
1
30-60 reps
RPE 9.5
2
Back Extension (Weighted)
1
30-60 reps
RPE 10
3
Standing Calf Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
1
30-60 reps
RPE 9.5
2
Back Extension (Weighted)
1
30-60 reps
RPE 10
3
Standing Calf Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
1
30-60 reps
RPE 9.5
2
Back Extension (Weighted)
1
30-60 reps
RPE 10
3
Standing Calf Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
1
30-60 reps
RPE 9.5
2
Back Extension (Weighted)
1
30-60 reps
RPE 10
3
Standing Calf Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
1
30-60 reps
RPE 9.5
2
Back Extension (Weighted)
1
30-60 reps
RPE 10
3
Standing Calf Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
1
30-60 reps
RPE 9.5
2
Back Extension (Weighted)
1
30-60 reps
RPE 10
3
Standing Calf Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
1
30-60 reps
RPE 9.5
2
Back Extension (Weighted)
1
30-60 reps
RPE 10
3
Standing Calf Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
1
30-60 reps
RPE 9.5
2
Back Extension (Weighted)
1
30-60 reps
RPE 10
3
Standing Calf Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
1
30-60 reps
RPE 9.5
2
Back Extension (Weighted)
1
30-60 reps
RPE 10
3
Standing Calf Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
2-4 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
1
2-4 reps
RPE 10
3
Tricep Rope Push Down (Cable)
1
2-4 reps
RPE 10
4
Tricep Rope Push Down (Cable)
2
AMRAP
RPE 10
5
Standing Calf Raise
2
AMRAP
RPE 10
6
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
7
Chest Fly (Machine)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
2-4 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
1
2-4 reps
RPE 10
3
Tricep Rope Push Down (Cable)
1
2-4 reps
RPE 10
4
Tricep Rope Push Down (Cable)
2
AMRAP
RPE 10
5
Standing Calf Raise
2
AMRAP
RPE 10
6
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
7
Chest Fly (Machine)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
2-4 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
1
2-4 reps
RPE 10
3
Tricep Rope Push Down (Cable)
1
2-4 reps
RPE 10
4
Tricep Rope Push Down (Cable)
2
AMRAP
RPE 10
5
Standing Calf Raise
2
AMRAP
RPE 10
6
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
7
Chest Fly (Machine)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
2-4 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
1
2-4 reps
RPE 10
3
Tricep Rope Push Down (Cable)
1
2-4 reps
RPE 10
4
Tricep Rope Push Down (Cable)
2
AMRAP
RPE 10
5
Standing Calf Raise
2
AMRAP
RPE 10
6
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
7
Chest Fly (Machine)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
2-4 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
1
2-4 reps
RPE 10
3
Tricep Rope Push Down (Cable)
1
2-4 reps
RPE 10
4
Tricep Rope Push Down (Cable)
2
AMRAP
RPE 10
5
Standing Calf Raise
2
AMRAP
RPE 10
6
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
7
Chest Fly (Machine)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
2-4 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
1
2-4 reps
RPE 10
3
Tricep Rope Push Down (Cable)
1
2-4 reps
RPE 10
4
Tricep Rope Push Down (Cable)
2
AMRAP
RPE 10
5
Standing Calf Raise
2
AMRAP
RPE 10
6
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
7
Chest Fly (Machine)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
2-4 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
1
2-4 reps
RPE 10
3
Tricep Rope Push Down (Cable)
1
2-4 reps
RPE 10
4
Tricep Rope Push Down (Cable)
2
AMRAP
RPE 10
5
Standing Calf Raise
2
AMRAP
RPE 10
6
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
7
Chest Fly (Machine)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
2-4 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
1
2-4 reps
RPE 10
3
Tricep Rope Push Down (Cable)
1
2-4 reps
RPE 10
4
Tricep Rope Push Down (Cable)
2
AMRAP
RPE 10
5
Standing Calf Raise
2
AMRAP
RPE 10
6
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
7
Chest Fly (Machine)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
2-4 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
1
2-4 reps
RPE 10
3
Tricep Rope Push Down (Cable)
1
2-4 reps
RPE 10
4
Tricep Rope Push Down (Cable)
2
AMRAP
RPE 10
5
Standing Calf Raise
2
AMRAP
RPE 10
6
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
7
Chest Fly (Machine)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
2-4 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
1
2-4 reps
RPE 10
3
Tricep Rope Push Down (Cable)
1
2-4 reps
RPE 10
4
Tricep Rope Push Down (Cable)
2
AMRAP
RPE 10
5
Standing Calf Raise
2
AMRAP
RPE 10
6
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
7
Chest Fly (Machine)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
2-4 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
1
2-4 reps
RPE 10
3
Tricep Rope Push Down (Cable)
1
2-4 reps
RPE 10
4
Tricep Rope Push Down (Cable)
2
AMRAP
RPE 10
5
Standing Calf Raise
2
AMRAP
RPE 10
6
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
7
Chest Fly (Machine)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
2-4 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
1
2-4 reps
RPE 10
3
Tricep Rope Push Down (Cable)
1
2-4 reps
RPE 10
4
Tricep Rope Push Down (Cable)
2
AMRAP
RPE 10
5
Standing Calf Raise
2
AMRAP
RPE 10
6
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
7
Chest Fly (Machine)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
2-4 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
1
2-4 reps
RPE 10
3
Tricep Rope Push Down (Cable)
1
2-4 reps
RPE 10
4
Tricep Rope Push Down (Cable)
2
AMRAP
RPE 10
5
Standing Calf Raise
2
AMRAP
RPE 10
6
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
7
Chest Fly (Machine)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
2-4 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
1
2-4 reps
RPE 10
3
Tricep Rope Push Down (Cable)
1
2-4 reps
RPE 10
4
Tricep Rope Push Down (Cable)
2
AMRAP
RPE 10
5
Standing Calf Raise
2
AMRAP
RPE 10
6
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
7
Chest Fly (Machine)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
2-4 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
1
2-4 reps
RPE 10
3
Tricep Rope Push Down (Cable)
1
2-4 reps
RPE 10
4
Tricep Rope Push Down (Cable)
2
AMRAP
RPE 10
5
Standing Calf Raise
2
AMRAP
RPE 10
6
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
7
Chest Fly (Machine)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
2-4 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
1
2-4 reps
RPE 10
3
Tricep Rope Push Down (Cable)
1
2-4 reps
RPE 10
4
Tricep Rope Push Down (Cable)
2
AMRAP
RPE 10
5
Standing Calf Raise
2
AMRAP
RPE 10
6
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
7
Chest Fly (Machine)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
2-4 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
1
2-4 reps
RPE 10
3
Tricep Rope Push Down (Cable)
1
2-4 reps
RPE 10
4
Tricep Rope Push Down (Cable)
2
AMRAP
RPE 10
5
Standing Calf Raise
2
AMRAP
RPE 10
6
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
7
Chest Fly (Machine)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
2-4 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
1
2-4 reps
RPE 10
3
Tricep Rope Push Down (Cable)
1
2-4 reps
RPE 10
4
Tricep Rope Push Down (Cable)
2
AMRAP
RPE 10
5
Standing Calf Raise
2
AMRAP
RPE 10
6
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
7
Chest Fly (Machine)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
1
2-4 reps
RPE 10
2
Wide Grip Lat Pulldown
1
2-4 reps
RPE 10
3
Wide Grip Lat Pulldown
2
AMRAP
RPE 10
4
Bicep Curl (Barbell)
1
2-4 reps
RPE 10
5
Bicep Curl (Barbell)
1
AMRAP
RPE 10
6
Hammer Curl (Dumbbell)
1
AMRAP
RPE 10
7
Shrug (Dumbbell)
2
AMRAP
RPE 10
8
Neck Curl
2
AMRAP
RPE 10
9
Reverse Pec Deck
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
1
2-4 reps
RPE 10
2
Wide Grip Lat Pulldown
1
2-4 reps
RPE 10
3
Wide Grip Lat Pulldown
2
AMRAP
RPE 10
4
Bicep Curl (Barbell)
1
2-4 reps
RPE 10
5
Bicep Curl (Barbell)
1
AMRAP
RPE 10
6
Hammer Curl (Dumbbell)
1
AMRAP
RPE 10
7
Shrug (Dumbbell)
2
AMRAP
RPE 10
8
Neck Curl
2
AMRAP
RPE 10
9
Reverse Pec Deck
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
1
2-4 reps
RPE 10
2
Wide Grip Lat Pulldown
1
2-4 reps
RPE 10
3
Wide Grip Lat Pulldown
2
AMRAP
RPE 10
4
Bicep Curl (Barbell)
1
2-4 reps
RPE 10
5
Bicep Curl (Barbell)
1
AMRAP
RPE 10
6
Hammer Curl (Dumbbell)
1
AMRAP
RPE 10
7
Shrug (Dumbbell)
2
AMRAP
RPE 10
8
Neck Curl
2
AMRAP
RPE 10
9
Reverse Pec Deck
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
1
2-4 reps
RPE 10
2
Wide Grip Lat Pulldown
1
2-4 reps
RPE 10
3
Wide Grip Lat Pulldown
2
AMRAP
RPE 10
4
Bicep Curl (Barbell)
1
2-4 reps
RPE 10
5
Bicep Curl (Barbell)
1
AMRAP
RPE 10
6
Hammer Curl (Dumbbell)
1
AMRAP
RPE 10
7
Shrug (Dumbbell)
2
AMRAP
RPE 10
8
Neck Curl
2
AMRAP
RPE 10
9
Reverse Pec Deck
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
1
2-4 reps
RPE 10
2
Wide Grip Lat Pulldown
1
2-4 reps
RPE 10
3
Wide Grip Lat Pulldown
2
AMRAP
RPE 10
4
Bicep Curl (Barbell)
1
2-4 reps
RPE 10
5
Bicep Curl (Barbell)
1
AMRAP
RPE 10
6
Hammer Curl (Dumbbell)
1
AMRAP
RPE 10
7
Shrug (Dumbbell)
2
AMRAP
RPE 10
8
Neck Curl
2
AMRAP
RPE 10
9
Reverse Pec Deck
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
1
2-4 reps
RPE 10
2
Wide Grip Lat Pulldown
1
2-4 reps
RPE 10
3
Wide Grip Lat Pulldown
2
AMRAP
RPE 10
4
Bicep Curl (Barbell)
1
2-4 reps
RPE 10
5
Bicep Curl (Barbell)
1
AMRAP
RPE 10
6
Hammer Curl (Dumbbell)
1
AMRAP
RPE 10
7
Shrug (Dumbbell)
2
AMRAP
RPE 10
8
Neck Curl
2
AMRAP
RPE 10
9
Reverse Pec Deck
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
1
2-4 reps
RPE 10
2
Wide Grip Lat Pulldown
1
2-4 reps
RPE 10
3
Wide Grip Lat Pulldown
2
AMRAP
RPE 10
4
Bicep Curl (Barbell)
1
2-4 reps
RPE 10
5
Bicep Curl (Barbell)
1
AMRAP
RPE 10
6
Hammer Curl (Dumbbell)
1
AMRAP
RPE 10
7
Shrug (Dumbbell)
2
AMRAP
RPE 10
8
Neck Curl
2
AMRAP
RPE 10
9
Reverse Pec Deck
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
1
2-4 reps
RPE 10
2
Wide Grip Lat Pulldown
1
2-4 reps
RPE 10
3
Wide Grip Lat Pulldown
2
AMRAP
RPE 10
4
Bicep Curl (Barbell)
1
2-4 reps
RPE 10
5
Bicep Curl (Barbell)
1
AMRAP
RPE 10
6
Hammer Curl (Dumbbell)
1
AMRAP
RPE 10
7
Shrug (Dumbbell)
2
AMRAP
RPE 10
8
Neck Curl
2
AMRAP
RPE 10
9
Reverse Pec Deck
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
1
2-4 reps
RPE 10
2
Wide Grip Lat Pulldown
1
2-4 reps
RPE 10
3
Wide Grip Lat Pulldown
2
AMRAP
RPE 10
4
Bicep Curl (Barbell)
1
2-4 reps
RPE 10
5
Bicep Curl (Barbell)
1
AMRAP
RPE 10
6
Hammer Curl (Dumbbell)
1
AMRAP
RPE 10
7
Shrug (Dumbbell)
2
AMRAP
RPE 10
8
Neck Curl
2
AMRAP
RPE 10
9
Reverse Pec Deck
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
1
2-4 reps
RPE 10
2
Wide Grip Lat Pulldown
1
2-4 reps
RPE 10
3
Wide Grip Lat Pulldown
2
AMRAP
RPE 10
4
Bicep Curl (Barbell)
1
2-4 reps
RPE 10
5
Bicep Curl (Barbell)
1
AMRAP
RPE 10
6
Hammer Curl (Dumbbell)
1
AMRAP
RPE 10
7
Shrug (Dumbbell)
2
AMRAP
RPE 10
8
Neck Curl
2
AMRAP
RPE 10
9
Reverse Pec Deck
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
1
2-4 reps
RPE 10
2
Wide Grip Lat Pulldown
1
2-4 reps
RPE 10
3
Wide Grip Lat Pulldown
2
AMRAP
RPE 10
4
Bicep Curl (Barbell)
1
2-4 reps
RPE 10
5
Bicep Curl (Barbell)
1
AMRAP
RPE 10
6
Hammer Curl (Dumbbell)
1
AMRAP
RPE 10
7
Shrug (Dumbbell)
2
AMRAP
RPE 10
8
Neck Curl
2
AMRAP
RPE 10
9
Reverse Pec Deck
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
1
2-4 reps
RPE 10
2
Wide Grip Lat Pulldown
1
2-4 reps
RPE 10
3
Wide Grip Lat Pulldown
2
AMRAP
RPE 10
4
Bicep Curl (Barbell)
1
2-4 reps
RPE 10
5
Bicep Curl (Barbell)
1
AMRAP
RPE 10
6
Hammer Curl (Dumbbell)
1
AMRAP
RPE 10
7
Shrug (Dumbbell)
2
AMRAP
RPE 10
8
Neck Curl
2
AMRAP
RPE 10
9
Reverse Pec Deck
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
1
2-4 reps
RPE 10
2
Wide Grip Lat Pulldown
1
2-4 reps
RPE 10
3
Wide Grip Lat Pulldown
2
AMRAP
RPE 10
4
Bicep Curl (Barbell)
1
2-4 reps
RPE 10
5
Bicep Curl (Barbell)
1
AMRAP
RPE 10
6
Hammer Curl (Dumbbell)
1
AMRAP
RPE 10
7
Shrug (Dumbbell)
2
AMRAP
RPE 10
8
Neck Curl
2
AMRAP
RPE 10
9
Reverse Pec Deck
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
1
2-4 reps
RPE 10
2
Wide Grip Lat Pulldown
1
2-4 reps
RPE 10
3
Wide Grip Lat Pulldown
2
AMRAP
RPE 10
4
Bicep Curl (Barbell)
1
2-4 reps
RPE 10
5
Bicep Curl (Barbell)
1
AMRAP
RPE 10
6
Hammer Curl (Dumbbell)
1
AMRAP
RPE 10
7
Shrug (Dumbbell)
2
AMRAP
RPE 10
8
Neck Curl
2
AMRAP
RPE 10
9
Reverse Pec Deck
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
1
2-4 reps
RPE 10
2
Wide Grip Lat Pulldown
1
2-4 reps
RPE 10
3
Wide Grip Lat Pulldown
2
AMRAP
RPE 10
4
Bicep Curl (Barbell)
1
2-4 reps
RPE 10
5
Bicep Curl (Barbell)
1
AMRAP
RPE 10
6
Hammer Curl (Dumbbell)
1
AMRAP
RPE 10
7
Shrug (Dumbbell)
2
AMRAP
RPE 10
8
Neck Curl
2
AMRAP
RPE 10
9
Reverse Pec Deck
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
1
2-4 reps
RPE 10
2
Wide Grip Lat Pulldown
1
2-4 reps
RPE 10
3
Wide Grip Lat Pulldown
2
AMRAP
RPE 10
4
Bicep Curl (Barbell)
1
2-4 reps
RPE 10
5
Bicep Curl (Barbell)
1
AMRAP
RPE 10
6
Hammer Curl (Dumbbell)
1
AMRAP
RPE 10
7
Shrug (Dumbbell)
2
AMRAP
RPE 10
8
Neck Curl
2
AMRAP
RPE 10
9
Reverse Pec Deck
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
1
2-4 reps
RPE 10
2
Wide Grip Lat Pulldown
1
2-4 reps
RPE 10
3
Wide Grip Lat Pulldown
2
AMRAP
RPE 10
4
Bicep Curl (Barbell)
1
2-4 reps
RPE 10
5
Bicep Curl (Barbell)
1
AMRAP
RPE 10
6
Hammer Curl (Dumbbell)
1
AMRAP
RPE 10
7
Shrug (Dumbbell)
2
AMRAP
RPE 10
8
Neck Curl
2
AMRAP
RPE 10
9
Reverse Pec Deck
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
1
2-4 reps
RPE 10
2
Wide Grip Lat Pulldown
1
2-4 reps
RPE 10
3
Wide Grip Lat Pulldown
2
AMRAP
RPE 10
4
Bicep Curl (Barbell)
1
2-4 reps
RPE 10
5
Bicep Curl (Barbell)
1
AMRAP
RPE 10
6
Hammer Curl (Dumbbell)
1
AMRAP
RPE 10
7
Shrug (Dumbbell)
2
AMRAP
RPE 10
8
Neck Curl
2
AMRAP
RPE 10
9
Reverse Pec Deck
2
AMRAP
RPE 10
Week 1
1 / 18 Weeks
Day 3
1
Walking Lunge (Dumbbell)
1 Set
30-60 Reps
@9.5
2
Back Extension (Weighted)
1 Set
30-60 Reps
@10
3
Standing Calf Raise
2 Sets
AMRAP
@10
Day 1
1
Larsen Press (Barbell)
1 Set
2-4 Reps
@9.5
2
Seated Shoulder Press (Dumbbell)
1 Set
2-4 Reps
@10
3
Tricep Rope Push Down (Cable)
1 Set
2-4 Reps
@10
4
Tricep Rope Push Down (Cable)
2 Sets
AMRAP
@10
5
Standing Calf Raise
2 Sets
AMRAP
@10
6
Lateral Raise (Dumbbell)
2 Sets
AMRAP
@10
7
Chest Fly (Machine)
2 Sets
AMRAP
@10
Day 2
1
Cable Low Row
1 Set
2-4 Reps
@10
2
Wide Grip Lat Pulldown
1 Set
2-4 Reps
@10
3
Wide Grip Lat Pulldown
2 Sets
AMRAP
@10
4
Bicep Curl (Barbell)
1 Set
2-4 Reps
@10
5
Bicep Curl (Barbell)
1 Set
AMRAP
@10
6
Hammer Curl (Dumbbell)
1 Set
AMRAP
@10
7
Shrug (Dumbbell)
2 Sets
AMRAP
@10
8
Neck Curl
2 Sets
AMRAP
@10
9
Reverse Pec Deck
2 Sets
AMRAP
@10
Day 4
1
Larsen Press (Barbell)
1 Set
2-4 Reps
@9.5
2
Seated Shoulder Press (Dumbbell)
1 Set
2-4 Reps
@10
3
Tricep Rope Push Down (Cable)
1 Set
2-4 Reps
@10
4
Tricep Rope Push Down (Cable)
2 Sets
AMRAP
@10
5
Standing Calf Raise
2 Sets
AMRAP
@10
6
Lateral Raise (Dumbbell)
2 Sets
AMRAP
@10
7
Chest Fly (Machine)
2 Sets
AMRAP
@10
Day 5
1
Cable Low Row
1 Set
2-4 Reps
@10
2
Wide Grip Lat Pulldown
1 Set
2-4 Reps
@10
3
Wide Grip Lat Pulldown
2 Sets
AMRAP
@10
4
Bicep Curl (Barbell)
1 Set
2-4 Reps
@10
5
Bicep Curl (Barbell)
1 Set
AMRAP
@10
6
Hammer Curl (Dumbbell)
1 Set
AMRAP
@10
7
Shrug (Dumbbell)
2 Sets
AMRAP
@10
8
Neck Curl
2 Sets
AMRAP
@10
9
Reverse Pec Deck
2 Sets
AMRAP
@10