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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!
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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
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