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God Butcher- Arnald Split

by Cameron J O’Neal
149 athletes joined

Program Description

READ BEFORE TRAINING ARNALD SPLIT please add better movements to the program and to change around the program to your liking this is just a blueprint. Full body/ Part body program to maximize muscle strength and growth. 4 to 5 workouts per day and and you’ll be working 4 to 5 times a week. This program is based of the God Killer Kratos from the god of war Franchise. He mainly has crazily developed back, arms and chest so you’ll be mainly working those muscle groups but having supersets or individuality sets for legs, abs and other muscles you wish to trained. You should be able to take and rearrange the splits to whatever you wish but I already made it so that you get the most out of the training program. Make sure to maximize the amount of nutrition and foods you are getting in and sleep well to get good results with training. For extra work make sure that you are doing cardio on Saturday as well as Sunday I made this program mainly for folks who have a hard time keeping their leg days in check, so I thought let me help you out and I’ve just made a normal full body b training program and added super sets of legs here and there so that your leg gains don’t go overboard

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting, Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 04, 2024 01:27
  • Last Edited
    Nov 09, 2024 09:18
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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
Seated Wide-Grip Row (Cable)
4
10-12 reps
RPE 9
2
Bench Press (Dumbbell)
3
10-15 reps
RPE 9.5
3
Lat Pulldown
4
8-10 reps
RPE 9.5
4
Close Grip JM Press (EZ/Barbell)
3
8-10 reps
RPE 10
5
Shrug (Dumbbell)
5
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
4
10-12 reps
RPE 9
2
Bench Press (Dumbbell)
3
10-15 reps
RPE 9.5
3
Lat Pulldown
4
8-10 reps
RPE 9.5
4
Close Grip JM Press (EZ/Barbell)
3
8-10 reps
RPE 10
5
Shrug (Dumbbell)
5
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
4
10-12 reps
RPE 9
2
Bench Press (Dumbbell)
3
10-15 reps
RPE 9.5
3
Lat Pulldown
4
8-10 reps
RPE 9.5
4
Close Grip JM Press (EZ/Barbell)
3
8-10 reps
RPE 10
5
Shrug (Dumbbell)
5
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
4
10-12 reps
RPE 9
2
Bench Press (Dumbbell)
3
10-15 reps
RPE 9.5
3
Lat Pulldown
4
8-10 reps
RPE 9.5
4
Close Grip JM Press (EZ/Barbell)
3
8-10 reps
RPE 10
5
Shrug (Dumbbell)
5
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
4
10-12 reps
RPE 9
2
Bench Press (Dumbbell)
3
10-15 reps
RPE 9.5
3
Lat Pulldown
4
8-10 reps
RPE 9.5
4
Close Grip JM Press (EZ/Barbell)
3
8-10 reps
RPE 10
5
Shrug (Dumbbell)
5
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
4
10-12 reps
RPE 9
2
Bench Press (Dumbbell)
3
10-15 reps
RPE 9.5
3
Lat Pulldown
4
8-10 reps
RPE 9.5
4
Close Grip JM Press (EZ/Barbell)
3
8-10 reps
RPE 10
5
Shrug (Dumbbell)
5
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
4
10-12 reps
RPE 9
2
Bench Press (Dumbbell)
3
10-15 reps
RPE 9.5
3
Lat Pulldown
4
8-10 reps
RPE 9.5
4
Close Grip JM Press (EZ/Barbell)
3
8-10 reps
RPE 10
5
Shrug (Dumbbell)
5
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
4
10-12 reps
RPE 9
2
Bench Press (Dumbbell)
3
10-15 reps
RPE 9.5
3
Lat Pulldown
4
8-10 reps
RPE 9.5
4
Close Grip JM Press (EZ/Barbell)
3
8-10 reps
RPE 10
5
Shrug (Dumbbell)
5
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
4
10-12 reps
RPE 9
2
Bench Press (Dumbbell)
3
10-15 reps
RPE 9.5
3
Lat Pulldown
4
8-10 reps
RPE 9.5
4
Close Grip JM Press (EZ/Barbell)
3
8-10 reps
RPE 10
5
Shrug (Dumbbell)
5
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
4
10-12 reps
RPE 9
2
Bench Press (Dumbbell)
3
10-15 reps
RPE 9.5
3
Lat Pulldown
4
8-10 reps
RPE 9.5
4
Close Grip JM Press (EZ/Barbell)
3
8-10 reps
RPE 10
5
Shrug (Dumbbell)
5
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
4
10-12 reps
RPE 9
2
Bench Press (Dumbbell)
3
10-15 reps
RPE 9.5
3
Lat Pulldown
4
8-10 reps
RPE 9.5
4
Close Grip JM Press (EZ/Barbell)
3
8-10 reps
RPE 10
5
Shrug (Dumbbell)
5
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
4
10-12 reps
RPE 9
2
Bench Press (Dumbbell)
3
10-15 reps
RPE 9.5
3
Lat Pulldown
4
8-10 reps
RPE 9.5
4
Close Grip JM Press (EZ/Barbell)
3
8-10 reps
RPE 10
5
Shrug (Dumbbell)
5
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
8-10 reps
RPE 9.5
2
Hammer Curl
5
10-15 reps
RPE 10
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
4
10-12 reps
RPE 9.5
5
Dip (Bodyweight)
5
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
8-10 reps
RPE 9.5
2
Hammer Curl
5
10-15 reps
RPE 10
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
4
10-12 reps
RPE 9.5
5
Dip (Bodyweight)
5
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
8-10 reps
RPE 9.5
2
Hammer Curl
5
10-15 reps
RPE 10
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
4
10-12 reps
RPE 9.5
5
Dip (Bodyweight)
5
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
8-10 reps
RPE 9.5
2
Hammer Curl
5
10-15 reps
RPE 10
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
4
10-12 reps
RPE 9.5
5
Dip (Bodyweight)
5
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
8-10 reps
RPE 9.5
2
Hammer Curl
5
10-15 reps
RPE 10
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
4
10-12 reps
RPE 9.5
5
Dip (Bodyweight)
5
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
8-10 reps
RPE 9.5
2
Hammer Curl
5
10-15 reps
RPE 10
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
4
10-12 reps
RPE 9.5
5
Dip (Bodyweight)
5
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
8-10 reps
RPE 9.5
2
Hammer Curl
5
10-15 reps
RPE 10
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
4
10-12 reps
RPE 9.5
5
Dip (Bodyweight)
5
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
8-10 reps
RPE 9.5
2
Hammer Curl
5
10-15 reps
RPE 10
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
4
10-12 reps
RPE 9.5
5
Dip (Bodyweight)
5
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
8-10 reps
RPE 9.5
2
Hammer Curl
5
10-15 reps
RPE 10
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
4
10-12 reps
RPE 9.5
5
Dip (Bodyweight)
5
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
8-10 reps
RPE 9.5
2
Hammer Curl
5
10-15 reps
RPE 10
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
4
10-12 reps
RPE 9.5
5
Dip (Bodyweight)
5
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
8-10 reps
RPE 9.5
2
Hammer Curl
5
10-15 reps
RPE 10
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
4
10-12 reps
RPE 9.5
5
Dip (Bodyweight)
5
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
8-10 reps
RPE 9.5
2
Hammer Curl
5
10-15 reps
RPE 10
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
4
10-12 reps
RPE 9.5
5
Dip (Bodyweight)
5
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
AMRAP
RPE 10
2
Leg Curl
4
8-12 reps
RPE 9
3
Leg Extension
3
10-12 reps
RPE 9.5
4
Seated Calf Raise
4
AMRAP
RPE 10
5
Heel Elevated Squats (Conventional/ Wide grip)
5
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
AMRAP
RPE 10
2
Leg Curl
4
8-12 reps
RPE 9
3
Leg Extension
3
10-12 reps
RPE 9.5
4
Seated Calf Raise
4
AMRAP
RPE 10
5
Heel Elevated Squats (Conventional/ Wide grip)
5
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
AMRAP
RPE 10
2
Leg Curl
4
8-12 reps
RPE 9
3
Leg Extension
3
10-12 reps
RPE 9.5
4
Seated Calf Raise
4
AMRAP
RPE 10
5
Heel Elevated Squats (Conventional/ Wide grip)
5
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
AMRAP
RPE 10
2
Leg Curl
4
8-12 reps
RPE 9
3
Leg Extension
3
10-12 reps
RPE 9.5
4
Seated Calf Raise
4
AMRAP
RPE 10
5
Heel Elevated Squats (Conventional/ Wide grip)
5
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
AMRAP
RPE 10
2
Leg Curl
4
8-12 reps
RPE 9
3
Leg Extension
3
10-12 reps
RPE 9.5
4
Seated Calf Raise
4
AMRAP
RPE 10
5
Heel Elevated Squats (Conventional/ Wide grip)
5
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
AMRAP
RPE 10
2
Leg Curl
4
8-12 reps
RPE 9
3
Leg Extension
3
10-12 reps
RPE 9.5
4
Seated Calf Raise
4
AMRAP
RPE 10
5
Heel Elevated Squats (Conventional/ Wide grip)
5
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
AMRAP
RPE 10
2
Leg Curl
4
8-12 reps
RPE 9
3
Leg Extension
3
10-12 reps
RPE 9.5
4
Seated Calf Raise
4
AMRAP
RPE 10
5
Heel Elevated Squats (Conventional/ Wide grip)
5
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
AMRAP
RPE 10
2
Leg Curl
4
8-12 reps
RPE 9
3
Leg Extension
3
10-12 reps
RPE 9.5
4
Seated Calf Raise
4
AMRAP
RPE 10
5
Heel Elevated Squats (Conventional/ Wide grip)
5
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
AMRAP
RPE 10
2
Leg Curl
4
8-12 reps
RPE 9
3
Leg Extension
3
10-12 reps
RPE 9.5
4
Seated Calf Raise
4
AMRAP
RPE 10
5
Heel Elevated Squats (Conventional/ Wide grip)
5
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
AMRAP
RPE 10
2
Leg Curl
4
8-12 reps
RPE 9
3
Leg Extension
3
10-12 reps
RPE 9.5
4
Seated Calf Raise
4
AMRAP
RPE 10
5
Heel Elevated Squats (Conventional/ Wide grip)
5
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
AMRAP
RPE 10
2
Leg Curl
4
8-12 reps
RPE 9
3
Leg Extension
3
10-12 reps
RPE 9.5
4
Seated Calf Raise
4
AMRAP
RPE 10
5
Heel Elevated Squats (Conventional/ Wide grip)
5
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
AMRAP
RPE 10
2
Leg Curl
4
8-12 reps
RPE 9
3
Leg Extension
3
10-12 reps
RPE 9.5
4
Seated Calf Raise
4
AMRAP
RPE 10
5
Heel Elevated Squats (Conventional/ Wide grip)
5
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
AMRAP
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
AMRAP
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
AMRAP
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
AMRAP
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
AMRAP
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
AMRAP
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
AMRAP
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
AMRAP
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
AMRAP
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
AMRAP
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
AMRAP
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
AMRAP
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larson Press
5
5-8 reps
RPE 10
2
Chest Fly press (DB)
3
8-12 reps
RPE 9
3
Pull-Up (Weighted)
5
AMRAP
RPE 10
4
Seal Row
4
8-10 reps
RPE 10
5
Upright Row (Barbell)
5
AMRAP
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larson Press
5
5-8 reps
RPE 10
2
Chest Fly press (DB)
3
8-12 reps
RPE 9
3
Pull-Up (Weighted)
5
AMRAP
RPE 10
4
Seal Row
4
8-10 reps
RPE 10
5
Upright Row (Barbell)
5
AMRAP
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larson Press
5
5-8 reps
RPE 10
2
Chest Fly press (DB)
3
8-12 reps
RPE 9
3
Pull-Up (Weighted)
5
AMRAP
RPE 10
4
Seal Row
4
8-10 reps
RPE 10
5
Upright Row (Barbell)
5
AMRAP
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larson Press
5
5-8 reps
RPE 10
2
Chest Fly press (DB)
3
8-12 reps
RPE 9
3
Pull-Up (Weighted)
5
AMRAP
RPE 10
4
Seal Row
4
8-10 reps
RPE 10
5
Upright Row (Barbell)
5
AMRAP
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larson Press
5
5-8 reps
RPE 10
2
Chest Fly press (DB)
3
8-12 reps
RPE 9
3
Pull-Up (Weighted)
5
AMRAP
RPE 10
4
Seal Row
4
8-10 reps
RPE 10
5
Upright Row (Barbell)
5
AMRAP
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larson Press
5
5-8 reps
RPE 10
2
Chest Fly press (DB)
3
8-12 reps
RPE 9
3
Pull-Up (Weighted)
5
AMRAP
RPE 10
4
Seal Row
4
8-10 reps
RPE 10
5
Upright Row (Barbell)
5
AMRAP
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larson Press
5
5-8 reps
RPE 10
2
Chest Fly press (DB)
3
8-12 reps
RPE 9
3
Pull-Up (Weighted)
5
AMRAP
RPE 10
4
Seal Row
4
8-10 reps
RPE 10
5
Upright Row (Barbell)
5
AMRAP
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larson Press
5
5-8 reps
RPE 10
2
Chest Fly press (DB)
3
8-12 reps
RPE 9
3
Pull-Up (Weighted)
5
AMRAP
RPE 10
4
Seal Row
4
8-10 reps
RPE 10
5
Upright Row (Barbell)
5
AMRAP
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larson Press
5
5-8 reps
RPE 10
2
Chest Fly press (DB)
3
8-12 reps
RPE 9
3
Pull-Up (Weighted)
5
AMRAP
RPE 10
4
Seal Row
4
8-10 reps
RPE 10
5
Upright Row (Barbell)
5
AMRAP
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larson Press
5
5-8 reps
RPE 10
2
Chest Fly press (DB)
3
8-12 reps
RPE 9
3
Pull-Up (Weighted)
5
AMRAP
RPE 10
4
Seal Row
4
8-10 reps
RPE 10
5
Upright Row (Barbell)
5
AMRAP
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larson Press
5
5-8 reps
RPE 10
2
Chest Fly press (DB)
3
8-12 reps
RPE 9
3
Pull-Up (Weighted)
5
AMRAP
RPE 10
4
Seal Row
4
8-10 reps
RPE 10
5
Upright Row (Barbell)
5
AMRAP
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larson Press
5
5-8 reps
RPE 10
2
Chest Fly press (DB)
3
8-12 reps
RPE 9
3
Pull-Up (Weighted)
5
AMRAP
RPE 10
4
Seal Row
4
8-10 reps
RPE 10
5
Upright Row (Barbell)
5
AMRAP
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 10
2
V-Handle Tricep Pushdown (Cable)
4
10-12 reps
RPE 9.5
3
Lateral Raise (Cable)
5
8-10 reps
RPE 10
4
Single Arm Pushdown
5
AMRAP
RPE 10
5
Incline Curl (Dumbbell)
4
10-15 reps
RPE 9
6
Bicep Curl (Cable)
5
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 10
2
V-Handle Tricep Pushdown (Cable)
4
10-12 reps
RPE 9.5
3
Lateral Raise (Cable)
5
8-10 reps
RPE 10
4
Single Arm Pushdown
5
AMRAP
RPE 10
5
Incline Curl (Dumbbell)
4
10-15 reps
RPE 9
6
Bicep Curl (Cable)
5
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 10
2
V-Handle Tricep Pushdown (Cable)
4
10-12 reps
RPE 9.5
3
Lateral Raise (Cable)
5
8-10 reps
RPE 10
4
Single Arm Pushdown
5
AMRAP
RPE 10
5
Incline Curl (Dumbbell)
4
10-15 reps
RPE 9
6
Bicep Curl (Cable)
5
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 10
2
V-Handle Tricep Pushdown (Cable)
4
10-12 reps
RPE 9.5
3
Lateral Raise (Cable)
5
8-10 reps
RPE 10
4
Single Arm Pushdown
5
AMRAP
RPE 10
5
Incline Curl (Dumbbell)
4
10-15 reps
RPE 9
6
Bicep Curl (Cable)
5
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 10
2
V-Handle Tricep Pushdown (Cable)
4
10-12 reps
RPE 9.5
3
Lateral Raise (Cable)
5
8-10 reps
RPE 10
4
Single Arm Pushdown
5
AMRAP
RPE 10
5
Incline Curl (Dumbbell)
4
10-15 reps
RPE 9
6
Bicep Curl (Cable)
5
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 10
2
V-Handle Tricep Pushdown (Cable)
4
10-12 reps
RPE 9.5
3
Lateral Raise (Cable)
5
8-10 reps
RPE 10
4
Single Arm Pushdown
5
AMRAP
RPE 10
5
Incline Curl (Dumbbell)
4
10-15 reps
RPE 9
6
Bicep Curl (Cable)
5
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 10
2
V-Handle Tricep Pushdown (Cable)
4
10-12 reps
RPE 9.5
3
Lateral Raise (Cable)
5
8-10 reps
RPE 10
4
Single Arm Pushdown
5
AMRAP
RPE 10
5
Incline Curl (Dumbbell)
4
10-15 reps
RPE 9
6
Bicep Curl (Cable)
5
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 10
2
V-Handle Tricep Pushdown (Cable)
4
10-12 reps
RPE 9.5
3
Lateral Raise (Cable)
5
8-10 reps
RPE 10
4
Single Arm Pushdown
5
AMRAP
RPE 10
5
Incline Curl (Dumbbell)
4
10-15 reps
RPE 9
6
Bicep Curl (Cable)
5
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 10
2
V-Handle Tricep Pushdown (Cable)
4
10-12 reps
RPE 9.5
3
Lateral Raise (Cable)
5
8-10 reps
RPE 10
4
Single Arm Pushdown
5
AMRAP
RPE 10
5
Incline Curl (Dumbbell)
4
10-15 reps
RPE 9
6
Bicep Curl (Cable)
5
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 10
2
V-Handle Tricep Pushdown (Cable)
4
10-12 reps
RPE 9.5
3
Lateral Raise (Cable)
5
8-10 reps
RPE 10
4
Single Arm Pushdown
5
AMRAP
RPE 10
5
Incline Curl (Dumbbell)
4
10-15 reps
RPE 9
6
Bicep Curl (Cable)
5
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 10
2
V-Handle Tricep Pushdown (Cable)
4
10-12 reps
RPE 9.5
3
Lateral Raise (Cable)
5
8-10 reps
RPE 10
4
Single Arm Pushdown
5
AMRAP
RPE 10
5
Incline Curl (Dumbbell)
4
10-15 reps
RPE 9
6
Bicep Curl (Cable)
5
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 10
2
V-Handle Tricep Pushdown (Cable)
4
10-12 reps
RPE 9.5
3
Lateral Raise (Cable)
5
8-10 reps
RPE 10
4
Single Arm Pushdown
5
AMRAP
RPE 10
5
Incline Curl (Dumbbell)
4
10-15 reps
RPE 9
6
Bicep Curl (Cable)
5
AMRAP
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10-15 reps
RPE 9
2
Leg Press
5
AMRAP
RPE 10
3
Seated Calf Raise
4
AMRAP
RPE 10
4
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 9.5
5
Heel Elevated Squats (Conventional/ Wide grip)
5
AMRAP
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10-15 reps
RPE 9
2
Leg Press
5
AMRAP
RPE 10
3
Seated Calf Raise
4
AMRAP
RPE 10
4
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 9.5
5
Heel Elevated Squats (Conventional/ Wide grip)
5
AMRAP
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10-15 reps
RPE 9
2
Leg Press
5
AMRAP
RPE 10
3
Seated Calf Raise
4
AMRAP
RPE 10
4
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 9.5
5
Heel Elevated Squats (Conventional/ Wide grip)
5
AMRAP
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10-15 reps
RPE 9
2
Leg Press
5
AMRAP
RPE 10
3
Seated Calf Raise
4
AMRAP
RPE 10
4
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 9.5
5
Heel Elevated Squats (Conventional/ Wide grip)
5
AMRAP
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10-15 reps
RPE 9
2
Leg Press
5
AMRAP
RPE 10
3
Seated Calf Raise
4
AMRAP
RPE 10
4
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 9.5
5
Heel Elevated Squats (Conventional/ Wide grip)
5
AMRAP
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10-15 reps
RPE 9
2
Leg Press
5
AMRAP
RPE 10
3
Seated Calf Raise
4
AMRAP
RPE 10
4
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 9.5
5
Heel Elevated Squats (Conventional/ Wide grip)
5
AMRAP
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10-15 reps
RPE 9
2
Leg Press
5
AMRAP
RPE 10
3
Seated Calf Raise
4
AMRAP
RPE 10
4
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 9.5
5
Heel Elevated Squats (Conventional/ Wide grip)
5
AMRAP
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10-15 reps
RPE 9
2
Leg Press
5
AMRAP
RPE 10
3
Seated Calf Raise
4
AMRAP
RPE 10
4
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 9.5
5
Heel Elevated Squats (Conventional/ Wide grip)
5
AMRAP
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10-15 reps
RPE 9
2
Leg Press
5
AMRAP
RPE 10
3
Seated Calf Raise
4
AMRAP
RPE 10
4
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 9.5
5
Heel Elevated Squats (Conventional/ Wide grip)
5
AMRAP
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10-15 reps
RPE 9
2
Leg Press
5
AMRAP
RPE 10
3
Seated Calf Raise
4
AMRAP
RPE 10
4
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 9.5
5
Heel Elevated Squats (Conventional/ Wide grip)
5
AMRAP
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10-15 reps
RPE 9
2
Leg Press
5
AMRAP
RPE 10
3
Seated Calf Raise
4
AMRAP
RPE 10
4
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 9.5
5
Heel Elevated Squats (Conventional/ Wide grip)
5
AMRAP
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10-15 reps
RPE 9
2
Leg Press
5
AMRAP
RPE 10
3
Seated Calf Raise
4
AMRAP
RPE 10
4
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 9.5
5
Heel Elevated Squats (Conventional/ Wide grip)
5
AMRAP
RPE 10
Week 1
1 / 12 Weeks
Day 4
1
Rest
1 Set
AMRAP
@6
Day 1
1
Seated Wide-Grip Row (Cable)
4 Sets
10-12 Reps
@9
2
Bench Press (Dumbbell)
3 Sets
10-15 Reps
@9.5
3
Lat Pulldown
4 Sets
8-10 Reps
@9.5
4
Close Grip JM Press (EZ/Barbell)
3 Sets
8-10 Reps
@10
5
Shrug (Dumbbell)
5 Sets
AMRAP
@10
Day 2
1
Lateral Raise (Dumbbell)
4 Sets
8-10 Reps
@9.5
2
Hammer Curl
5 Sets
10-15 Reps
@10
3
Incline Curl (Dumbbell)
3 Sets
8-10 Reps
@10
4
V-Handle Tricep Pushdown (Cable)
4 Sets
10-12 Reps
@9.5
5
Dip (Bodyweight)
5 Sets
AMRAP
@10
Day 3
1
Leg Press
5 Sets
AMRAP
@10
2
Leg Curl
4 Sets
8-12 Reps
@9
3
Leg Extension
3 Sets
10-12 Reps
@9.5
4
Seated Calf Raise
4 Sets
AMRAP
@10
5
Heel Elevated Squats (Conventional/ Wide grip)
5 Sets
AMRAP
@10
Day 5
1
Larson Press
5 Sets
5-8 Reps
@10
2
Chest Fly press (DB)
3 Sets
8-12 Reps
@9
3
Pull-Up (Weighted)
5 Sets
AMRAP
@10
4
Seal Row
4 Sets
8-10 Reps
@10
5
Upright Row (Barbell)
5 Sets
AMRAP
@9.5
Day 6
1
Lateral Raise (Dumbbell)
3 Sets
8-10 Reps
@10
2
V-Handle Tricep Pushdown (Cable)
4 Sets
10-12 Reps
@9.5
3
Lateral Raise (Cable)
5 Sets
8-10 Reps
@10
4
Single Arm Pushdown
5 Sets
AMRAP
@10
5
Incline Curl (Dumbbell)
4 Sets
10-15 Reps
@9
6
Bicep Curl (Cable)
5 Sets
AMRAP
@10
Day 7
1
Leg Extension
4 Sets
10-15 Reps
@9
2
Leg Press
5 Sets
AMRAP
@10
3
Seated Calf Raise
4 Sets
AMRAP
@10
4
Romanian Deadlift (Barbell)
3 Sets
5-8 Reps
@9.5
5
Heel Elevated Squats (Conventional/ Wide grip)
5 Sets
AMRAP
@10