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BoostcampPNG

GOAT physique

by Callum D.
9 athletes joined

Program Description

This is my current program I use to try and look like a movie star! Hopefully it works!

Program Overview

  • Level
    Intermediate, Novice, Advanced
  • Goal
    Bodybuilding, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jan 02, 2024 02:48
  • Last Edited
    Jun 18, 2025 09:34

Summary

Unleash your inner champion with the GOAT Physique program, a comprehensive 12-week journey designed for serious lifters. Committing to six days a week, you'll tackle a balanced mix of strength training and hypertrophy-focused workouts, targeting all major muscle groups. Each session is meticulously crafted to maximize gains, featuring exercises like the Dumbbell Bench Press and Pull-Ups, ensuring you build strength and definition. Get ready to transform your physique and elevate your performance—it's time to become the greatest of all time!
Muscle Engagement
Front
Back
MuscleSet
Triceps
13%
Chest
11.1%
Lats
8.7%
Biceps
8.4%
Upper Back
8%
Hamstrings
8%
Front Delts
7.1%
Abs
6.9%
Quadriceps
6.8%
Middle Delts
6.2%
Glutes
4.3%
Rear Delts
3.4%
Other
3.1%
Lower Back
2.5%
Forearms
1.2%
Adductors
1.2%
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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
Bench Press (Dumbbell)
3
5-8 reps
RPE 9
2
Dumbbell Row
3
8-12 reps
RPE 10
3
Ring Push Up
3
AMRAP
RPE 10
4
Pull-Up (Bodyweight)
3
6-12 reps
RPE 10
5
Overhead Press (Barbell)
3
6-10 reps
RPE 9
6
Pullover (Dumbbell)
3
8-12 reps
RPE 9.5
7
Chest Fly (Dumbbell)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-8 reps
RPE 9
2
Dumbbell Row
3
8-12 reps
RPE 10
3
Ring Push Up
3
AMRAP
RPE 10
4
Pull-Up (Bodyweight)
3
6-12 reps
RPE 10
5
Overhead Press (Barbell)
3
6-10 reps
RPE 9
6
Pullover (Dumbbell)
3
8-12 reps
RPE 9.5
7
Chest Fly (Dumbbell)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-8 reps
RPE 9
2
Dumbbell Row
3
8-12 reps
RPE 10
3
Ring Push Up
3
AMRAP
RPE 10
4
Pull-Up (Bodyweight)
3
6-12 reps
RPE 10
5
Overhead Press (Barbell)
3
6-10 reps
RPE 9
6
Pullover (Dumbbell)
3
8-12 reps
RPE 9.5
7
Chest Fly (Dumbbell)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-8 reps
RPE 9
2
Dumbbell Row
3
8-12 reps
RPE 10
3
Ring Push Up
3
AMRAP
RPE 10
4
Pull-Up (Bodyweight)
3
6-12 reps
RPE 10
5
Overhead Press (Barbell)
3
6-10 reps
RPE 9
6
Pullover (Dumbbell)
3
8-12 reps
RPE 9.5
7
Chest Fly (Dumbbell)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-8 reps
RPE 9
2
Dumbbell Row
3
8-12 reps
RPE 10
3
Ring Push Up
3
AMRAP
RPE 10
4
Pull-Up (Bodyweight)
3
6-12 reps
RPE 10
5
Overhead Press (Barbell)
3
6-10 reps
RPE 9
6
Pullover (Dumbbell)
3
8-12 reps
RPE 9.5
7
Chest Fly (Dumbbell)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-8 reps
RPE 9
2
Dumbbell Row
3
8-12 reps
RPE 10
3
Ring Push Up
3
AMRAP
RPE 10
4
Pull-Up (Bodyweight)
3
6-12 reps
RPE 10
5
Overhead Press (Barbell)
3
6-10 reps
RPE 9
6
Pullover (Dumbbell)
3
8-12 reps
RPE 9.5
7
Chest Fly (Dumbbell)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-8 reps
RPE 9
2
Dumbbell Row
3
8-12 reps
RPE 10
3
Ring Push Up
3
AMRAP
RPE 10
4
Pull-Up (Bodyweight)
3
6-12 reps
RPE 10
5
Overhead Press (Barbell)
3
6-10 reps
RPE 9
6
Pullover (Dumbbell)
3
8-12 reps
RPE 9.5
7
Chest Fly (Dumbbell)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-8 reps
RPE 9
2
Dumbbell Row
3
8-12 reps
RPE 10
3
Ring Push Up
3
AMRAP
RPE 10
4
Pull-Up (Bodyweight)
3
6-12 reps
RPE 10
5
Overhead Press (Barbell)
3
6-10 reps
RPE 9
6
Pullover (Dumbbell)
3
8-12 reps
RPE 9.5
7
Chest Fly (Dumbbell)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-8 reps
RPE 9
2
Dumbbell Row
3
8-12 reps
RPE 10
3
Ring Push Up
3
AMRAP
RPE 10
4
Pull-Up (Bodyweight)
3
6-12 reps
RPE 10
5
Overhead Press (Barbell)
3
6-10 reps
RPE 9
6
Pullover (Dumbbell)
3
8-12 reps
RPE 9.5
7
Chest Fly (Dumbbell)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-8 reps
RPE 9
2
Dumbbell Row
3
8-12 reps
RPE 10
3
Ring Push Up
3
AMRAP
RPE 10
4
Pull-Up (Bodyweight)
3
6-12 reps
RPE 10
5
Overhead Press (Barbell)
3
6-10 reps
RPE 9
6
Pullover (Dumbbell)
3
8-12 reps
RPE 9.5
7
Chest Fly (Dumbbell)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-8 reps
RPE 9
2
Dumbbell Row
3
8-12 reps
RPE 10
3
Ring Push Up
3
AMRAP
RPE 10
4
Pull-Up (Bodyweight)
3
6-12 reps
RPE 10
5
Overhead Press (Barbell)
3
6-10 reps
RPE 9
6
Pullover (Dumbbell)
3
8-12 reps
RPE 9.5
7
Chest Fly (Dumbbell)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-8 reps
RPE 9
2
Dumbbell Row
3
8-12 reps
RPE 10
3
Ring Push Up
3
AMRAP
RPE 10
4
Pull-Up (Bodyweight)
3
6-12 reps
RPE 10
5
Overhead Press (Barbell)
3
6-10 reps
RPE 9
6
Pullover (Dumbbell)
3
8-12 reps
RPE 9.5
7
Chest Fly (Dumbbell)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 10
2
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
3
Hammer Curl
3
8-12 reps
RPE 10
4
Katana Extension
3
8-12 reps
RPE 10
5
Lateral Raise (Cable)
3
10-15 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 10
2
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
3
Hammer Curl
3
8-12 reps
RPE 10
4
Katana Extension
3
8-12 reps
RPE 10
5
Lateral Raise (Cable)
3
10-15 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 10
2
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
3
Hammer Curl
3
8-12 reps
RPE 10
4
Katana Extension
3
8-12 reps
RPE 10
5
Lateral Raise (Cable)
3
10-15 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 10
2
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
3
Hammer Curl
3
8-12 reps
RPE 10
4
Katana Extension
3
8-12 reps
RPE 10
5
Lateral Raise (Cable)
3
10-15 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 10
2
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
3
Hammer Curl
3
8-12 reps
RPE 10
4
Katana Extension
3
8-12 reps
RPE 10
5
Lateral Raise (Cable)
3
10-15 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 10
2
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
3
Hammer Curl
3
8-12 reps
RPE 10
4
Katana Extension
3
8-12 reps
RPE 10
5
Lateral Raise (Cable)
3
10-15 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 10
2
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
3
Hammer Curl
3
8-12 reps
RPE 10
4
Katana Extension
3
8-12 reps
RPE 10
5
Lateral Raise (Cable)
3
10-15 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 10
2
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
3
Hammer Curl
3
8-12 reps
RPE 10
4
Katana Extension
3
8-12 reps
RPE 10
5
Lateral Raise (Cable)
3
10-15 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 10
2
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
3
Hammer Curl
3
8-12 reps
RPE 10
4
Katana Extension
3
8-12 reps
RPE 10
5
Lateral Raise (Cable)
3
10-15 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 10
2
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
3
Hammer Curl
3
8-12 reps
RPE 10
4
Katana Extension
3
8-12 reps
RPE 10
5
Lateral Raise (Cable)
3
10-15 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 10
2
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
3
Hammer Curl
3
8-12 reps
RPE 10
4
Katana Extension
3
8-12 reps
RPE 10
5
Lateral Raise (Cable)
3
10-15 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 10
2
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
3
Hammer Curl
3
8-12 reps
RPE 10
4
Katana Extension
3
8-12 reps
RPE 10
5
Lateral Raise (Cable)
3
10-15 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 9
3
Sissy Squat
3
10-20 reps
RPE 10
4
Lying Leg Curl
3
8-12 reps
RPE 10
5
Sit Up
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 9
3
Sissy Squat
3
10-20 reps
RPE 10
4
Lying Leg Curl
3
8-12 reps
RPE 10
5
Sit Up
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 9
3
Sissy Squat
3
10-20 reps
RPE 10
4
Lying Leg Curl
3
8-12 reps
RPE 10
5
Sit Up
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 9
3
Sissy Squat
3
10-20 reps
RPE 10
4
Lying Leg Curl
3
8-12 reps
RPE 10
5
Sit Up
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 9
3
Sissy Squat
3
10-20 reps
RPE 10
4
Lying Leg Curl
3
8-12 reps
RPE 10
5
Sit Up
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 9
3
Sissy Squat
3
10-20 reps
RPE 10
4
Lying Leg Curl
3
8-12 reps
RPE 10
5
Sit Up
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 9
3
Sissy Squat
3
10-20 reps
RPE 10
4
Lying Leg Curl
3
8-12 reps
RPE 10
5
Sit Up
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 9
3
Sissy Squat
3
10-20 reps
RPE 10
4
Lying Leg Curl
3
8-12 reps
RPE 10
5
Sit Up
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 9
3
Sissy Squat
3
10-20 reps
RPE 10
4
Lying Leg Curl
3
8-12 reps
RPE 10
5
Sit Up
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 9
3
Sissy Squat
3
10-20 reps
RPE 10
4
Lying Leg Curl
3
8-12 reps
RPE 10
5
Sit Up
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 9
3
Sissy Squat
3
10-20 reps
RPE 10
4
Lying Leg Curl
3
8-12 reps
RPE 10
5
Sit Up
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 9
3
Sissy Squat
3
10-20 reps
RPE 10
4
Lying Leg Curl
3
8-12 reps
RPE 10
5
Sit Up
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
2
Pull-Up (Bodyweight)
3
6-12 reps
RPE 10
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
4
Pullover (EZ Bar)
3
8-12 reps
RPE 10
5
Ring Push Up
3
AMRAP
RPE 10
6
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
7
Chest Fly (Dumbbell)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
2
Pull-Up (Bodyweight)
3
6-12 reps
RPE 10
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
4
Pullover (EZ Bar)
3
8-12 reps
RPE 10
5
Ring Push Up
3
AMRAP
RPE 10
6
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
7
Chest Fly (Dumbbell)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
2
Pull-Up (Bodyweight)
3
6-12 reps
RPE 10
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
4
Pullover (EZ Bar)
3
8-12 reps
RPE 10
5
Ring Push Up
3
AMRAP
RPE 10
6
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
7
Chest Fly (Dumbbell)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
2
Pull-Up (Bodyweight)
3
6-12 reps
RPE 10
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
4
Pullover (EZ Bar)
3
8-12 reps
RPE 10
5
Ring Push Up
3
AMRAP
RPE 10
6
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
7
Chest Fly (Dumbbell)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
2
Pull-Up (Bodyweight)
3
6-12 reps
RPE 10
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
4
Pullover (EZ Bar)
3
8-12 reps
RPE 10
5
Ring Push Up
3
AMRAP
RPE 10
6
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
7
Chest Fly (Dumbbell)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
2
Pull-Up (Bodyweight)
3
6-12 reps
RPE 10
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
4
Pullover (EZ Bar)
3
8-12 reps
RPE 10
5
Ring Push Up
3
AMRAP
RPE 10
6
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
7
Chest Fly (Dumbbell)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
2
Pull-Up (Bodyweight)
3
6-12 reps
RPE 10
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
4
Pullover (EZ Bar)
3
8-12 reps
RPE 10
5
Ring Push Up
3
AMRAP
RPE 10
6
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
7
Chest Fly (Dumbbell)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
2
Pull-Up (Bodyweight)
3
6-12 reps
RPE 10
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
4
Pullover (EZ Bar)
3
8-12 reps
RPE 10
5
Ring Push Up
3
AMRAP
RPE 10
6
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
7
Chest Fly (Dumbbell)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
2
Pull-Up (Bodyweight)
3
6-12 reps
RPE 10
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
4
Pullover (EZ Bar)
3
8-12 reps
RPE 10
5
Ring Push Up
3
AMRAP
RPE 10
6
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
7
Chest Fly (Dumbbell)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
2
Pull-Up (Bodyweight)
3
6-12 reps
RPE 10
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
4
Pullover (EZ Bar)
3
8-12 reps
RPE 10
5
Ring Push Up
3
AMRAP
RPE 10
6
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
7
Chest Fly (Dumbbell)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
2
Pull-Up (Bodyweight)
3
6-12 reps
RPE 10
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
4
Pullover (EZ Bar)
3
8-12 reps
RPE 10
5
Ring Push Up
3
AMRAP
RPE 10
6
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
7
Chest Fly (Dumbbell)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
2
Pull-Up (Bodyweight)
3
6-12 reps
RPE 10
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
4
Pullover (EZ Bar)
3
8-12 reps
RPE 10
5
Ring Push Up
3
AMRAP
RPE 10
6
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
7
Chest Fly (Dumbbell)
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
2
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
3
Hammer Curl
3
8-12 reps
RPE 10
4
Tricep Extension (Cable)
3
8-12 reps
RPE 10
5
Face Pull
3
10-15 reps
RPE 10
6
Lateral Raise (Cable)
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
2
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
3
Hammer Curl
3
8-12 reps
RPE 10
4
Tricep Extension (Cable)
3
8-12 reps
RPE 10
5
Face Pull
3
10-15 reps
RPE 10
6
Lateral Raise (Cable)
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
2
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
3
Hammer Curl
3
8-12 reps
RPE 10
4
Tricep Extension (Cable)
3
8-12 reps
RPE 10
5
Face Pull
3
10-15 reps
RPE 10
6
Lateral Raise (Cable)
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
2
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
3
Hammer Curl
3
8-12 reps
RPE 10
4
Tricep Extension (Cable)
3
8-12 reps
RPE 10
5
Face Pull
3
10-15 reps
RPE 10
6
Lateral Raise (Cable)
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
2
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
3
Hammer Curl
3
8-12 reps
RPE 10
4
Tricep Extension (Cable)
3
8-12 reps
RPE 10
5
Face Pull
3
10-15 reps
RPE 10
6
Lateral Raise (Cable)
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
2
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
3
Hammer Curl
3
8-12 reps
RPE 10
4
Tricep Extension (Cable)
3
8-12 reps
RPE 10
5
Face Pull
3
10-15 reps
RPE 10
6
Lateral Raise (Cable)
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
2
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
3
Hammer Curl
3
8-12 reps
RPE 10
4
Tricep Extension (Cable)
3
8-12 reps
RPE 10
5
Face Pull
3
10-15 reps
RPE 10
6
Lateral Raise (Cable)
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
2
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
3
Hammer Curl
3
8-12 reps
RPE 10
4
Tricep Extension (Cable)
3
8-12 reps
RPE 10
5
Face Pull
3
10-15 reps
RPE 10
6
Lateral Raise (Cable)
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
2
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
3
Hammer Curl
3
8-12 reps
RPE 10
4
Tricep Extension (Cable)
3
8-12 reps
RPE 10
5
Face Pull
3
10-15 reps
RPE 10
6
Lateral Raise (Cable)
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
2
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
3
Hammer Curl
3
8-12 reps
RPE 10
4
Tricep Extension (Cable)
3
8-12 reps
RPE 10
5
Face Pull
3
10-15 reps
RPE 10
6
Lateral Raise (Cable)
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
2
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
3
Hammer Curl
3
8-12 reps
RPE 10
4
Tricep Extension (Cable)
3
8-12 reps
RPE 10
5
Face Pull
3
10-15 reps
RPE 10
6
Lateral Raise (Cable)
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
2
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
3
Hammer Curl
3
8-12 reps
RPE 10
4
Tricep Extension (Cable)
3
8-12 reps
RPE 10
5
Face Pull
3
10-15 reps
RPE 10
6
Lateral Raise (Cable)
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 9
3
Sissy Squat
3
10-20 reps
RPE 10
4
Lying Leg Curl
3
8-12 reps
RPE 10
5
Sit Up
4
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 9
3
Sissy Squat
3
10-20 reps
RPE 10
4
Lying Leg Curl
3
8-12 reps
RPE 10
5
Sit Up
4
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 9
3
Sissy Squat
3
10-20 reps
RPE 10
4
Lying Leg Curl
3
8-12 reps
RPE 10
5
Sit Up
4
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 9
3
Sissy Squat
3
10-20 reps
RPE 10
4
Lying Leg Curl
3
8-12 reps
RPE 10
5
Sit Up
4
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 9
3
Sissy Squat
3
10-20 reps
RPE 10
4
Lying Leg Curl
3
8-12 reps
RPE 10
5
Sit Up
4
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 9
3
Sissy Squat
3
10-20 reps
RPE 10
4
Lying Leg Curl
3
8-12 reps
RPE 10
5
Sit Up
4
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 9
3
Sissy Squat
3
10-20 reps
RPE 10
4
Lying Leg Curl
3
8-12 reps
RPE 10
5
Sit Up
4
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 9
3
Sissy Squat
3
10-20 reps
RPE 10
4
Lying Leg Curl
3
8-12 reps
RPE 10
5
Sit Up
4
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 9
3
Sissy Squat
3
10-20 reps
RPE 10
4
Lying Leg Curl
3
8-12 reps
RPE 10
5
Sit Up
4
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 9
3
Sissy Squat
3
10-20 reps
RPE 10
4
Lying Leg Curl
3
8-12 reps
RPE 10
5
Sit Up
4
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 9
3
Sissy Squat
3
10-20 reps
RPE 10
4
Lying Leg Curl
3
8-12 reps
RPE 10
5
Sit Up
4
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 9
3
Sissy Squat
3
10-20 reps
RPE 10
4
Lying Leg Curl
3
8-12 reps
RPE 10
5
Sit Up
4
AMRAP
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Dumbbell)
3 Sets
5-8 Reps
@9
2
Dumbbell Row
3 Sets
8-12 Reps
@10
3
Ring Push Up
3 Sets
AMRAP
@10
4
Pull-Up (Bodyweight)
3 Sets
6-12 Reps
@10
5
Overhead Press (Barbell)
3 Sets
6-10 Reps
@9
6
Pullover (Dumbbell)
3 Sets
8-12 Reps
@9.5
7
Chest Fly (Dumbbell)
3 Sets
10-15 Reps
@10
Day 2
1
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
@10
2
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
3
Hammer Curl
3 Sets
8-12 Reps
@10
4
Katana Extension
3 Sets
8-12 Reps
@10
5
Lateral Raise (Cable)
3 Sets
10-15 Reps
@10
6
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
@10
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@9
2
Pull-Up (Bodyweight)
3 Sets
6-12 Reps
@10
3
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
@9
4
Pullover (EZ Bar)
3 Sets
8-12 Reps
@10
5
Ring Push Up
3 Sets
AMRAP
@10
6
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@10
7
Chest Fly (Dumbbell)
3 Sets
10-15 Reps
@10
Day 5
1
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@10
2
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
3
Hammer Curl
3 Sets
8-12 Reps
@10
4
Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
5
Face Pull
3 Sets
10-15 Reps
@10
6
Lateral Raise (Cable)
3 Sets
8-12 Reps
@10
Day 3
1
Squat (Barbell)
3 Sets
5-8 Reps
@8
2
Romanian Deadlift (Dumbbell)
3 Sets
6-10 Reps
@9
3
Sissy Squat
3 Sets
10-20 Reps
@10
4
Lying Leg Curl
3 Sets
8-12 Reps
@10
5
Sit Up
4 Sets
AMRAP
@10
Day 6
1
Squat (Barbell)
3 Sets
5-8 Reps
@8
2
Romanian Deadlift (Dumbbell)
3 Sets
6-10 Reps
@9
3
Sissy Squat
3 Sets
10-20 Reps
@10
4
Lying Leg Curl
3 Sets
8-12 Reps
@10
5
Sit Up
4 Sets
AMRAP
@10