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ABSOLUTE UNITS

by Charlie G.
1 athletes joined
5.0
(1 rating)

Program Description

Get big to overcome your small pp.

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    10 minutes
  • Created
    Oct 23, 2025 12:41
  • Last Edited
    Oct 24, 2025 10:14

Summary

Unleash your potential with the ABSOLUTE UNITS program, an 18-week journey designed for dedicated lifters ready to elevate their strength and physique. Committing to six days a week, you'll tackle a balanced regimen of push, pull, and leg workouts, focusing on compound and isolation movements to maximize muscle growth and endurance. Each session is meticulously crafted to challenge you, featuring exercises like the bench press, lat pulldown, and leg curl, ensuring a comprehensive approach to building absolute strength. Get ready to transform your body and redefine your limits!

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Triceps
18.1%
Front Delts
13.5%
Chest
10.4%
Upper Back
10.4%
Biceps
10.1%
Lats
7.8%
Middle Delts
5.7%
Hamstrings
4.9%
Rear Delts
3.6%
Quadriceps
3.6%
Glutes
3.6%
Abs
2.8%
Forearms
2.6%
Calves
2.1%
Lower Back
0.8%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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GooglePlay
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5+ reps
80%
2
Incline Bench Press (Dumbbell)
2
8-15 reps
RPE 10
3
Pec Deck (Machine)
2
8-12 reps
RPE 10
4
Lateral Raise (Cable)
3
6-15 reps
RPE 10
5
Seated Overhead Extension (EZ Bar)
2
6-12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Dip (Bodyweight)
1
6-30 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5+ reps
80%
2
Incline Bench Press (Dumbbell)
2
8-15 reps
RPE 10
3
Pec Deck (Machine)
2
8-12 reps
RPE 10
4
Lateral Raise (Cable)
3
6-15 reps
RPE 10
5
Seated Overhead Extension (EZ Bar)
2
6-12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Dip (Bodyweight)
1
6-30 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5+ reps
80%
2
Incline Bench Press (Dumbbell)
2
8-15 reps
RPE 10
3
Pec Deck (Machine)
2
8-12 reps
RPE 10
4
Lateral Raise (Cable)
3
6-15 reps
RPE 10
5
Seated Overhead Extension (EZ Bar)
2
6-12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Dip (Bodyweight)
1
6-30 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5+ reps
80%
2
Incline Bench Press (Dumbbell)
2
8-15 reps
RPE 10
3
Pec Deck (Machine)
2
8-12 reps
RPE 10
4
Lateral Raise (Cable)
3
6-15 reps
RPE 10
5
Seated Overhead Extension (EZ Bar)
2
6-12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Dip (Bodyweight)
1
6-30 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5+ reps
80%
2
Incline Bench Press (Dumbbell)
2
8-15 reps
RPE 10
3
Pec Deck (Machine)
2
8-12 reps
RPE 10
4
Lateral Raise (Cable)
3
6-15 reps
RPE 10
5
Seated Overhead Extension (EZ Bar)
2
6-12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Dip (Bodyweight)
1
6-30 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5+ reps
80%
2
Incline Bench Press (Dumbbell)
2
8-15 reps
RPE 10
3
Pec Deck (Machine)
2
8-12 reps
RPE 10
4
Lateral Raise (Cable)
3
6-15 reps
RPE 10
5
Seated Overhead Extension (EZ Bar)
2
6-12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Dip (Bodyweight)
1
6-30 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5+ reps
80%
2
Incline Bench Press (Dumbbell)
2
8-15 reps
RPE 10
3
Pec Deck (Machine)
2
8-12 reps
RPE 10
4
Lateral Raise (Cable)
3
6-15 reps
RPE 10
5
Seated Overhead Extension (EZ Bar)
2
6-12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Dip (Bodyweight)
1
6-30 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5+ reps
80%
2
Incline Bench Press (Dumbbell)
2
8-15 reps
RPE 10
3
Pec Deck (Machine)
2
8-12 reps
RPE 10
4
Lateral Raise (Cable)
3
6-15 reps
RPE 10
5
Seated Overhead Extension (EZ Bar)
2
6-12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Dip (Bodyweight)
1
6-30 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5+ reps
80%
2
Incline Bench Press (Dumbbell)
2
8-15 reps
RPE 10
3
Pec Deck (Machine)
2
8-12 reps
RPE 10
4
Lateral Raise (Cable)
3
6-15 reps
RPE 10
5
Seated Overhead Extension (EZ Bar)
2
6-12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Dip (Bodyweight)
1
6-30 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5+ reps
80%
2
Incline Bench Press (Dumbbell)
2
8-15 reps
RPE 10
3
Pec Deck (Machine)
2
8-12 reps
RPE 10
4
Lateral Raise (Cable)
3
6-15 reps
RPE 10
5
Seated Overhead Extension (EZ Bar)
2
6-12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Dip (Bodyweight)
1
6-30 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5+ reps
80%
2
Incline Bench Press (Dumbbell)
2
8-15 reps
RPE 10
3
Pec Deck (Machine)
2
8-12 reps
RPE 10
4
Lateral Raise (Cable)
3
6-15 reps
RPE 10
5
Seated Overhead Extension (EZ Bar)
2
6-12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Dip (Bodyweight)
1
6-30 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5+ reps
80%
2
Incline Bench Press (Dumbbell)
2
8-15 reps
RPE 10
3
Pec Deck (Machine)
2
8-12 reps
RPE 10
4
Lateral Raise (Cable)
3
6-15 reps
RPE 10
5
Seated Overhead Extension (EZ Bar)
2
6-12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Dip (Bodyweight)
1
6-30 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5+ reps
80%
2
Incline Bench Press (Dumbbell)
2
8-15 reps
RPE 10
3
Pec Deck (Machine)
2
8-12 reps
RPE 10
4
Lateral Raise (Cable)
3
6-15 reps
RPE 10
5
Seated Overhead Extension (EZ Bar)
2
6-12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Dip (Bodyweight)
1
6-30 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5+ reps
80%
2
Incline Bench Press (Dumbbell)
2
8-15 reps
RPE 10
3
Pec Deck (Machine)
2
8-12 reps
RPE 10
4
Lateral Raise (Cable)
3
6-15 reps
RPE 10
5
Seated Overhead Extension (EZ Bar)
2
6-12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Dip (Bodyweight)
1
6-30 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5+ reps
80%
2
Incline Bench Press (Dumbbell)
2
8-15 reps
RPE 10
3
Pec Deck (Machine)
2
8-12 reps
RPE 10
4
Lateral Raise (Cable)
3
6-15 reps
RPE 10
5
Seated Overhead Extension (EZ Bar)
2
6-12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Dip (Bodyweight)
1
6-30 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5+ reps
80%
2
Incline Bench Press (Dumbbell)
2
8-15 reps
RPE 10
3
Pec Deck (Machine)
2
8-12 reps
RPE 10
4
Lateral Raise (Cable)
3
6-15 reps
RPE 10
5
Seated Overhead Extension (EZ Bar)
2
6-12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Dip (Bodyweight)
1
6-30 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5+ reps
80%
2
Incline Bench Press (Dumbbell)
2
8-15 reps
RPE 10
3
Pec Deck (Machine)
2
8-12 reps
RPE 10
4
Lateral Raise (Cable)
3
6-15 reps
RPE 10
5
Seated Overhead Extension (EZ Bar)
2
6-12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Dip (Bodyweight)
1
6-30 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5+ reps
80%
2
Incline Bench Press (Dumbbell)
2
8-15 reps
RPE 10
3
Pec Deck (Machine)
2
8-12 reps
RPE 10
4
Lateral Raise (Cable)
3
6-15 reps
RPE 10
5
Seated Overhead Extension (EZ Bar)
2
6-12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Dip (Bodyweight)
1
6-30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
6-15 reps
RPE 10
2
Dumbbell Row
2
6-12 reps
RPE 10
3
Lat Prayer
2
6-12 reps
RPE 10
4
Reverse Pec Deck
2
6-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-12 reps
RPE 10
6
Bayesian Curl
2
6-12 reps
RPE 10
7
Chin-Up (Bodyweight)
1
6-20 reps
RPE 10
8
Decline Crunch
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
6-15 reps
RPE 10
2
Dumbbell Row
2
6-12 reps
RPE 10
3
Lat Prayer
2
6-12 reps
RPE 10
4
Reverse Pec Deck
2
6-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-12 reps
RPE 10
6
Bayesian Curl
2
6-12 reps
RPE 10
7
Chin-Up (Bodyweight)
1
6-20 reps
RPE 10
8
Decline Crunch
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
6-15 reps
RPE 10
2
Dumbbell Row
2
6-12 reps
RPE 10
3
Lat Prayer
2
6-12 reps
RPE 10
4
Reverse Pec Deck
2
6-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-12 reps
RPE 10
6
Bayesian Curl
2
6-12 reps
RPE 10
7
Chin-Up (Bodyweight)
1
6-20 reps
RPE 10
8
Decline Crunch
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
6-15 reps
RPE 10
2
Dumbbell Row
2
6-12 reps
RPE 10
3
Lat Prayer
2
6-12 reps
RPE 10
4
Reverse Pec Deck
2
6-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-12 reps
RPE 10
6
Bayesian Curl
2
6-12 reps
RPE 10
7
Chin-Up (Bodyweight)
1
6-20 reps
RPE 10
8
Decline Crunch
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
6-15 reps
RPE 10
2
Dumbbell Row
2
6-12 reps
RPE 10
3
Lat Prayer
2
6-12 reps
RPE 10
4
Reverse Pec Deck
2
6-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-12 reps
RPE 10
6
Bayesian Curl
2
6-12 reps
RPE 10
7
Chin-Up (Bodyweight)
1
6-20 reps
RPE 10
8
Decline Crunch
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
6-15 reps
RPE 10
2
Dumbbell Row
2
6-12 reps
RPE 10
3
Lat Prayer
2
6-12 reps
RPE 10
4
Reverse Pec Deck
2
6-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-12 reps
RPE 10
6
Bayesian Curl
2
6-12 reps
RPE 10
7
Chin-Up (Bodyweight)
1
6-20 reps
RPE 10
8
Decline Crunch
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
6-15 reps
RPE 10
2
Dumbbell Row
2
6-12 reps
RPE 10
3
Lat Prayer
2
6-12 reps
RPE 10
4
Reverse Pec Deck
2
6-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-12 reps
RPE 10
6
Bayesian Curl
2
6-12 reps
RPE 10
7
Chin-Up (Bodyweight)
1
6-20 reps
RPE 10
8
Decline Crunch
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
6-15 reps
RPE 10
2
Dumbbell Row
2
6-12 reps
RPE 10
3
Lat Prayer
2
6-12 reps
RPE 10
4
Reverse Pec Deck
2
6-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-12 reps
RPE 10
6
Bayesian Curl
2
6-12 reps
RPE 10
7
Chin-Up (Bodyweight)
1
6-20 reps
RPE 10
8
Decline Crunch
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
6-15 reps
RPE 10
2
Dumbbell Row
2
6-12 reps
RPE 10
3
Lat Prayer
2
6-12 reps
RPE 10
4
Reverse Pec Deck
2
6-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-12 reps
RPE 10
6
Bayesian Curl
2
6-12 reps
RPE 10
7
Chin-Up (Bodyweight)
1
6-20 reps
RPE 10
8
Decline Crunch
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
6-15 reps
RPE 10
2
Dumbbell Row
2
6-12 reps
RPE 10
3
Lat Prayer
2
6-12 reps
RPE 10
4
Reverse Pec Deck
2
6-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-12 reps
RPE 10
6
Bayesian Curl
2
6-12 reps
RPE 10
7
Chin-Up (Bodyweight)
1
6-20 reps
RPE 10
8
Decline Crunch
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
6-15 reps
RPE 10
2
Dumbbell Row
2
6-12 reps
RPE 10
3
Lat Prayer
2
6-12 reps
RPE 10
4
Reverse Pec Deck
2
6-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-12 reps
RPE 10
6
Bayesian Curl
2
6-12 reps
RPE 10
7
Chin-Up (Bodyweight)
1
6-20 reps
RPE 10
8
Decline Crunch
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
6-15 reps
RPE 10
2
Dumbbell Row
2
6-12 reps
RPE 10
3
Lat Prayer
2
6-12 reps
RPE 10
4
Reverse Pec Deck
2
6-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-12 reps
RPE 10
6
Bayesian Curl
2
6-12 reps
RPE 10
7
Chin-Up (Bodyweight)
1
6-20 reps
RPE 10
8
Decline Crunch
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
6-15 reps
RPE 10
2
Dumbbell Row
2
6-12 reps
RPE 10
3
Lat Prayer
2
6-12 reps
RPE 10
4
Reverse Pec Deck
2
6-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-12 reps
RPE 10
6
Bayesian Curl
2
6-12 reps
RPE 10
7
Chin-Up (Bodyweight)
1
6-20 reps
RPE 10
8
Decline Crunch
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
6-15 reps
RPE 10
2
Dumbbell Row
2
6-12 reps
RPE 10
3
Lat Prayer
2
6-12 reps
RPE 10
4
Reverse Pec Deck
2
6-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-12 reps
RPE 10
6
Bayesian Curl
2
6-12 reps
RPE 10
7
Chin-Up (Bodyweight)
1
6-20 reps
RPE 10
8
Decline Crunch
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
6-15 reps
RPE 10
2
Dumbbell Row
2
6-12 reps
RPE 10
3
Lat Prayer
2
6-12 reps
RPE 10
4
Reverse Pec Deck
2
6-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-12 reps
RPE 10
6
Bayesian Curl
2
6-12 reps
RPE 10
7
Chin-Up (Bodyweight)
1
6-20 reps
RPE 10
8
Decline Crunch
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
6-15 reps
RPE 10
2
Dumbbell Row
2
6-12 reps
RPE 10
3
Lat Prayer
2
6-12 reps
RPE 10
4
Reverse Pec Deck
2
6-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-12 reps
RPE 10
6
Bayesian Curl
2
6-12 reps
RPE 10
7
Chin-Up (Bodyweight)
1
6-20 reps
RPE 10
8
Decline Crunch
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
6-15 reps
RPE 10
2
Dumbbell Row
2
6-12 reps
RPE 10
3
Lat Prayer
2
6-12 reps
RPE 10
4
Reverse Pec Deck
2
6-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-12 reps
RPE 10
6
Bayesian Curl
2
6-12 reps
RPE 10
7
Chin-Up (Bodyweight)
1
6-20 reps
RPE 10
8
Decline Crunch
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
6-15 reps
RPE 10
2
Dumbbell Row
2
6-12 reps
RPE 10
3
Lat Prayer
2
6-12 reps
RPE 10
4
Reverse Pec Deck
2
6-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-12 reps
RPE 10
6
Bayesian Curl
2
6-12 reps
RPE 10
7
Chin-Up (Bodyweight)
1
6-20 reps
RPE 10
8
Decline Crunch
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
6-15 reps
RPE 10
2
Belt Squat
4
8-12 reps
RPE 10
3
Leg Extension
3
8-15 reps
RPE 10
4
Standing Calf Raise
4
8-20 reps
RPE 10
5
Hip Thrust (Barbell)
3
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
6-15 reps
RPE 10
2
Belt Squat
4
8-12 reps
RPE 10
3
Leg Extension
3
8-15 reps
RPE 10
4
Standing Calf Raise
4
8-20 reps
RPE 10
5
Hip Thrust (Barbell)
3
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
6-15 reps
RPE 10
2
Belt Squat
4
8-12 reps
RPE 10
3
Leg Extension
3
8-15 reps
RPE 10
4
Standing Calf Raise
4
8-20 reps
RPE 10
5
Hip Thrust (Barbell)
3
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
6-15 reps
RPE 10
2
Belt Squat
4
8-12 reps
RPE 10
3
Leg Extension
3
8-15 reps
RPE 10
4
Standing Calf Raise
4
8-20 reps
RPE 10
5
Hip Thrust (Barbell)
3
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
6-15 reps
RPE 10
2
Belt Squat
4
8-12 reps
RPE 10
3
Leg Extension
3
8-15 reps
RPE 10
4
Standing Calf Raise
4
8-20 reps
RPE 10
5
Hip Thrust (Barbell)
3
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
6-15 reps
RPE 10
2
Belt Squat
4
8-12 reps
RPE 10
3
Leg Extension
3
8-15 reps
RPE 10
4
Standing Calf Raise
4
8-20 reps
RPE 10
5
Hip Thrust (Barbell)
3
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
6-15 reps
RPE 10
2
Belt Squat
4
8-12 reps
RPE 10
3
Leg Extension
3
8-15 reps
RPE 10
4
Standing Calf Raise
4
8-20 reps
RPE 10
5
Hip Thrust (Barbell)
3
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
6-15 reps
RPE 10
2
Belt Squat
4
8-12 reps
RPE 10
3
Leg Extension
3
8-15 reps
RPE 10
4
Standing Calf Raise
4
8-20 reps
RPE 10
5
Hip Thrust (Barbell)
3
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
6-15 reps
RPE 10
2
Belt Squat
4
8-12 reps
RPE 10
3
Leg Extension
3
8-15 reps
RPE 10
4
Standing Calf Raise
4
8-20 reps
RPE 10
5
Hip Thrust (Barbell)
3
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
6-15 reps
RPE 10
2
Belt Squat
4
8-12 reps
RPE 10
3
Leg Extension
3
8-15 reps
RPE 10
4
Standing Calf Raise
4
8-20 reps
RPE 10
5
Hip Thrust (Barbell)
3
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
6-15 reps
RPE 10
2
Belt Squat
4
8-12 reps
RPE 10
3
Leg Extension
3
8-15 reps
RPE 10
4
Standing Calf Raise
4
8-20 reps
RPE 10
5
Hip Thrust (Barbell)
3
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
6-15 reps
RPE 10
2
Belt Squat
4
8-12 reps
RPE 10
3
Leg Extension
3
8-15 reps
RPE 10
4
Standing Calf Raise
4
8-20 reps
RPE 10
5
Hip Thrust (Barbell)
3
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
6-15 reps
RPE 10
2
Belt Squat
4
8-12 reps
RPE 10
3
Leg Extension
3
8-15 reps
RPE 10
4
Standing Calf Raise
4
8-20 reps
RPE 10
5
Hip Thrust (Barbell)
3
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
6-15 reps
RPE 10
2
Belt Squat
4
8-12 reps
RPE 10
3
Leg Extension
3
8-15 reps
RPE 10
4
Standing Calf Raise
4
8-20 reps
RPE 10
5
Hip Thrust (Barbell)
3
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
6-15 reps
RPE 10
2
Belt Squat
4
8-12 reps
RPE 10
3
Leg Extension
3
8-15 reps
RPE 10
4
Standing Calf Raise
4
8-20 reps
RPE 10
5
Hip Thrust (Barbell)
3
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
6-15 reps
RPE 10
2
Belt Squat
4
8-12 reps
RPE 10
3
Leg Extension
3
8-15 reps
RPE 10
4
Standing Calf Raise
4
8-20 reps
RPE 10
5
Hip Thrust (Barbell)
3
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
6-15 reps
RPE 10
2
Belt Squat
4
8-12 reps
RPE 10
3
Leg Extension
3
8-15 reps
RPE 10
4
Standing Calf Raise
4
8-20 reps
RPE 10
5
Hip Thrust (Barbell)
3
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
6-15 reps
RPE 10
2
Belt Squat
4
8-12 reps
RPE 10
3
Leg Extension
3
8-15 reps
RPE 10
4
Standing Calf Raise
4
8-20 reps
RPE 10
5
Hip Thrust (Barbell)
3
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5+ reps
80%
2
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
3
Pec Deck (Machine)
2
8-12 reps
RPE 10
4
Lateral Raise (Cable)
3
6-15 reps
RPE 10
5
Seated Overhead Extension (EZ Bar)
2
6-12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Dip (Bodyweight)
1
6-30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5+ reps
80%
2
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
3
Pec Deck (Machine)
2
8-12 reps
RPE 10
4
Lateral Raise (Cable)
3
6-15 reps
RPE 10
5
Seated Overhead Extension (EZ Bar)
2
6-12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Dip (Bodyweight)
1
6-30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5+ reps
80%
2
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
3
Pec Deck (Machine)
2
8-12 reps
RPE 10
4
Lateral Raise (Cable)
3
6-15 reps
RPE 10
5
Seated Overhead Extension (EZ Bar)
2
6-12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Dip (Bodyweight)
1
6-30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5+ reps
80%
2
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
3
Pec Deck (Machine)
2
8-12 reps
RPE 10
4
Lateral Raise (Cable)
3
6-15 reps
RPE 10
5
Seated Overhead Extension (EZ Bar)
2
6-12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Dip (Bodyweight)
1
6-30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5+ reps
80%
2
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
3
Pec Deck (Machine)
2
8-12 reps
RPE 10
4
Lateral Raise (Cable)
3
6-15 reps
RPE 10
5
Seated Overhead Extension (EZ Bar)
2
6-12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Dip (Bodyweight)
1
6-30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5+ reps
80%
2
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
3
Pec Deck (Machine)
2
8-12 reps
RPE 10
4
Lateral Raise (Cable)
3
6-15 reps
RPE 10
5
Seated Overhead Extension (EZ Bar)
2
6-12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Dip (Bodyweight)
1
6-30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5+ reps
80%
2
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
3
Pec Deck (Machine)
2
8-12 reps
RPE 10
4
Lateral Raise (Cable)
3
6-15 reps
RPE 10
5
Seated Overhead Extension (EZ Bar)
2
6-12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Dip (Bodyweight)
1
6-30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5+ reps
80%
2
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
3
Pec Deck (Machine)
2
8-12 reps
RPE 10
4
Lateral Raise (Cable)
3
6-15 reps
RPE 10
5
Seated Overhead Extension (EZ Bar)
2
6-12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Dip (Bodyweight)
1
6-30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5+ reps
80%
2
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
3
Pec Deck (Machine)
2
8-12 reps
RPE 10
4
Lateral Raise (Cable)
3
6-15 reps
RPE 10
5
Seated Overhead Extension (EZ Bar)
2
6-12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Dip (Bodyweight)
1
6-30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5+ reps
80%
2
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
3
Pec Deck (Machine)
2
8-12 reps
RPE 10
4
Lateral Raise (Cable)
3
6-15 reps
RPE 10
5
Seated Overhead Extension (EZ Bar)
2
6-12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Dip (Bodyweight)
1
6-30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5+ reps
80%
2
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
3
Pec Deck (Machine)
2
8-12 reps
RPE 10
4
Lateral Raise (Cable)
3
6-15 reps
RPE 10
5
Seated Overhead Extension (EZ Bar)
2
6-12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Dip (Bodyweight)
1
6-30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5+ reps
80%
2
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
3
Pec Deck (Machine)
2
8-12 reps
RPE 10
4
Lateral Raise (Cable)
3
6-15 reps
RPE 10
5
Seated Overhead Extension (EZ Bar)
2
6-12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Dip (Bodyweight)
1
6-30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5+ reps
80%
2
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
3
Pec Deck (Machine)
2
8-12 reps
RPE 10
4
Lateral Raise (Cable)
3
6-15 reps
RPE 10
5
Seated Overhead Extension (EZ Bar)
2
6-12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Dip (Bodyweight)
1
6-30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5+ reps
80%
2
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
3
Pec Deck (Machine)
2
8-12 reps
RPE 10
4
Lateral Raise (Cable)
3
6-15 reps
RPE 10
5
Seated Overhead Extension (EZ Bar)
2
6-12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Dip (Bodyweight)
1
6-30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5+ reps
80%
2
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
3
Pec Deck (Machine)
2
8-12 reps
RPE 10
4
Lateral Raise (Cable)
3
6-15 reps
RPE 10
5
Seated Overhead Extension (EZ Bar)
2
6-12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Dip (Bodyweight)
1
6-30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5+ reps
80%
2
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
3
Pec Deck (Machine)
2
8-12 reps
RPE 10
4
Lateral Raise (Cable)
3
6-15 reps
RPE 10
5
Seated Overhead Extension (EZ Bar)
2
6-12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Dip (Bodyweight)
1
6-30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5+ reps
80%
2
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
3
Pec Deck (Machine)
2
8-12 reps
RPE 10
4
Lateral Raise (Cable)
3
6-15 reps
RPE 10
5
Seated Overhead Extension (EZ Bar)
2
6-12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Dip (Bodyweight)
1
6-30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5+ reps
80%
2
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
3
Pec Deck (Machine)
2
8-12 reps
RPE 10
4
Lateral Raise (Cable)
3
6-15 reps
RPE 10
5
Seated Overhead Extension (EZ Bar)
2
6-12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Dip (Bodyweight)
1
6-30 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-15 reps
RPE 10
2
Dumbbell Row
2
6-12 reps
RPE 10
3
Lat Prayer
2
6-12 reps
RPE 10
4
Reverse Pec Deck
2
6-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-12 reps
RPE 10
6
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
7
Chin-Up (Bodyweight)
1
6-20 reps
RPE 10
8
Decline Crunch
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-15 reps
RPE 10
2
Dumbbell Row
2
6-12 reps
RPE 10
3
Lat Prayer
2
6-12 reps
RPE 10
4
Reverse Pec Deck
2
6-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-12 reps
RPE 10
6
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
7
Chin-Up (Bodyweight)
1
6-20 reps
RPE 10
8
Decline Crunch
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-15 reps
RPE 10
2
Dumbbell Row
2
6-12 reps
RPE 10
3
Lat Prayer
2
6-12 reps
RPE 10
4
Reverse Pec Deck
2
6-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-12 reps
RPE 10
6
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
7
Chin-Up (Bodyweight)
1
6-20 reps
RPE 10
8
Decline Crunch
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-15 reps
RPE 10
2
Dumbbell Row
2
6-12 reps
RPE 10
3
Lat Prayer
2
6-12 reps
RPE 10
4
Reverse Pec Deck
2
6-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-12 reps
RPE 10
6
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
7
Chin-Up (Bodyweight)
1
6-20 reps
RPE 10
8
Decline Crunch
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-15 reps
RPE 10
2
Dumbbell Row
2
6-12 reps
RPE 10
3
Lat Prayer
2
6-12 reps
RPE 10
4
Reverse Pec Deck
2
6-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-12 reps
RPE 10
6
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
7
Chin-Up (Bodyweight)
1
6-20 reps
RPE 10
8
Decline Crunch
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-15 reps
RPE 10
2
Dumbbell Row
2
6-12 reps
RPE 10
3
Lat Prayer
2
6-12 reps
RPE 10
4
Reverse Pec Deck
2
6-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-12 reps
RPE 10
6
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
7
Chin-Up (Bodyweight)
1
6-20 reps
RPE 10
8
Decline Crunch
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-15 reps
RPE 10
2
Dumbbell Row
2
6-12 reps
RPE 10
3
Lat Prayer
2
6-12 reps
RPE 10
4
Reverse Pec Deck
2
6-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-12 reps
RPE 10
6
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
7
Chin-Up (Bodyweight)
1
6-20 reps
RPE 10
8
Decline Crunch
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-15 reps
RPE 10
2
Dumbbell Row
2
6-12 reps
RPE 10
3
Lat Prayer
2
6-12 reps
RPE 10
4
Reverse Pec Deck
2
6-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-12 reps
RPE 10
6
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
7
Chin-Up (Bodyweight)
1
6-20 reps
RPE 10
8
Decline Crunch
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-15 reps
RPE 10
2
Dumbbell Row
2
6-12 reps
RPE 10
3
Lat Prayer
2
6-12 reps
RPE 10
4
Reverse Pec Deck
2
6-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-12 reps
RPE 10
6
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
7
Chin-Up (Bodyweight)
1
6-20 reps
RPE 10
8
Decline Crunch
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-15 reps
RPE 10
2
Dumbbell Row
2
6-12 reps
RPE 10
3
Lat Prayer
2
6-12 reps
RPE 10
4
Reverse Pec Deck
2
6-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-12 reps
RPE 10
6
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
7
Chin-Up (Bodyweight)
1
6-20 reps
RPE 10
8
Decline Crunch
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-15 reps
RPE 10
2
Dumbbell Row
2
6-12 reps
RPE 10
3
Lat Prayer
2
6-12 reps
RPE 10
4
Reverse Pec Deck
2
6-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-12 reps
RPE 10
6
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
7
Chin-Up (Bodyweight)
1
6-20 reps
RPE 10
8
Decline Crunch
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-15 reps
RPE 10
2
Dumbbell Row
2
6-12 reps
RPE 10
3
Lat Prayer
2
6-12 reps
RPE 10
4
Reverse Pec Deck
2
6-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-12 reps
RPE 10
6
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
7
Chin-Up (Bodyweight)
1
6-20 reps
RPE 10
8
Decline Crunch
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-15 reps
RPE 10
2
Dumbbell Row
2
6-12 reps
RPE 10
3
Lat Prayer
2
6-12 reps
RPE 10
4
Reverse Pec Deck
2
6-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-12 reps
RPE 10
6
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
7
Chin-Up (Bodyweight)
1
6-20 reps
RPE 10
8
Decline Crunch
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-15 reps
RPE 10
2
Dumbbell Row
2
6-12 reps
RPE 10
3
Lat Prayer
2
6-12 reps
RPE 10
4
Reverse Pec Deck
2
6-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-12 reps
RPE 10
6
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
7
Chin-Up (Bodyweight)
1
6-20 reps
RPE 10
8
Decline Crunch
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-15 reps
RPE 10
2
Dumbbell Row
2
6-12 reps
RPE 10
3
Lat Prayer
2
6-12 reps
RPE 10
4
Reverse Pec Deck
2
6-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-12 reps
RPE 10
6
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
7
Chin-Up (Bodyweight)
1
6-20 reps
RPE 10
8
Decline Crunch
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-15 reps
RPE 10
2
Dumbbell Row
2
6-12 reps
RPE 10
3
Lat Prayer
2
6-12 reps
RPE 10
4
Reverse Pec Deck
2
6-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-12 reps
RPE 10
6
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
7
Chin-Up (Bodyweight)
1
6-20 reps
RPE 10
8
Decline Crunch
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-15 reps
RPE 10
2
Dumbbell Row
2
6-12 reps
RPE 10
3
Lat Prayer
2
6-12 reps
RPE 10
4
Reverse Pec Deck
2
6-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-12 reps
RPE 10
6
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
7
Chin-Up (Bodyweight)
1
6-20 reps
RPE 10
8
Decline Crunch
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-15 reps
RPE 10
2
Dumbbell Row
2
6-12 reps
RPE 10
3
Lat Prayer
2
6-12 reps
RPE 10
4
Reverse Pec Deck
2
6-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-12 reps
RPE 10
6
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
7
Chin-Up (Bodyweight)
1
6-20 reps
RPE 10
8
Decline Crunch
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5+ reps
80%
2
Alternating Dumbbell Curl
2
8-15 reps
RPE 10
3
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
4
Hammer Curl (Cable)
2
8-15 reps
RPE 10
5
Seated Overhead Extension (EZ Bar)
2
8-12 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
8-15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
8
Pull-Up (Neutral Grip, Bodyweight)
1
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5+ reps
80%
2
Alternating Dumbbell Curl
2
8-15 reps
RPE 10
3
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
4
Hammer Curl (Cable)
2
8-15 reps
RPE 10
5
Seated Overhead Extension (EZ Bar)
2
8-12 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
8-15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
8
Pull-Up (Neutral Grip, Bodyweight)
1
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5+ reps
80%
2
Alternating Dumbbell Curl
2
8-15 reps
RPE 10
3
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
4
Hammer Curl (Cable)
2
8-15 reps
RPE 10
5
Seated Overhead Extension (EZ Bar)
2
8-12 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
8-15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
8
Pull-Up (Neutral Grip, Bodyweight)
1
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5+ reps
80%
2
Alternating Dumbbell Curl
2
8-15 reps
RPE 10
3
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
4
Hammer Curl (Cable)
2
8-15 reps
RPE 10
5
Seated Overhead Extension (EZ Bar)
2
8-12 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
8-15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
8
Pull-Up (Neutral Grip, Bodyweight)
1
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5+ reps
80%
2
Alternating Dumbbell Curl
2
8-15 reps
RPE 10
3
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
4
Hammer Curl (Cable)
2
8-15 reps
RPE 10
5
Seated Overhead Extension (EZ Bar)
2
8-12 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
8-15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
8
Pull-Up (Neutral Grip, Bodyweight)
1
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5+ reps
80%
2
Alternating Dumbbell Curl
2
8-15 reps
RPE 10
3
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
4
Hammer Curl (Cable)
2
8-15 reps
RPE 10
5
Seated Overhead Extension (EZ Bar)
2
8-12 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
8-15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
8
Pull-Up (Neutral Grip, Bodyweight)
1
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5+ reps
80%
2
Alternating Dumbbell Curl
2
8-15 reps
RPE 10
3
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
4
Hammer Curl (Cable)
2
8-15 reps
RPE 10
5
Seated Overhead Extension (EZ Bar)
2
8-12 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
8-15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
8
Pull-Up (Neutral Grip, Bodyweight)
1
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5+ reps
80%
2
Alternating Dumbbell Curl
2
8-15 reps
RPE 10
3
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
4
Hammer Curl (Cable)
2
8-15 reps
RPE 10
5
Seated Overhead Extension (EZ Bar)
2
8-12 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
8-15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
8
Pull-Up (Neutral Grip, Bodyweight)
1
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5+ reps
80%
2
Alternating Dumbbell Curl
2
8-15 reps
RPE 10
3
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
4
Hammer Curl (Cable)
2
8-15 reps
RPE 10
5
Seated Overhead Extension (EZ Bar)
2
8-12 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
8-15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
8
Pull-Up (Neutral Grip, Bodyweight)
1
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5+ reps
80%
2
Alternating Dumbbell Curl
2
8-15 reps
RPE 10
3
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
4
Hammer Curl (Cable)
2
8-15 reps
RPE 10
5
Seated Overhead Extension (EZ Bar)
2
8-12 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
8-15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
8
Pull-Up (Neutral Grip, Bodyweight)
1
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5+ reps
80%
2
Alternating Dumbbell Curl
2
8-15 reps
RPE 10
3
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
4
Hammer Curl (Cable)
2
8-15 reps
RPE 10
5
Seated Overhead Extension (EZ Bar)
2
8-12 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
8-15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
8
Pull-Up (Neutral Grip, Bodyweight)
1
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5+ reps
80%
2
Alternating Dumbbell Curl
2
8-15 reps
RPE 10
3
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
4
Hammer Curl (Cable)
2
8-15 reps
RPE 10
5
Seated Overhead Extension (EZ Bar)
2
8-12 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
8-15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
8
Pull-Up (Neutral Grip, Bodyweight)
1
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5+ reps
80%
2
Alternating Dumbbell Curl
2
8-15 reps
RPE 10
3
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
4
Hammer Curl (Cable)
2
8-15 reps
RPE 10
5
Seated Overhead Extension (EZ Bar)
2
8-12 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
8-15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
8
Pull-Up (Neutral Grip, Bodyweight)
1
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5+ reps
80%
2
Alternating Dumbbell Curl
2
8-15 reps
RPE 10
3
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
4
Hammer Curl (Cable)
2
8-15 reps
RPE 10
5
Seated Overhead Extension (EZ Bar)
2
8-12 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
8-15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
8
Pull-Up (Neutral Grip, Bodyweight)
1
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5+ reps
80%
2
Alternating Dumbbell Curl
2
8-15 reps
RPE 10
3
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
4
Hammer Curl (Cable)
2
8-15 reps
RPE 10
5
Seated Overhead Extension (EZ Bar)
2
8-12 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
8-15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
8
Pull-Up (Neutral Grip, Bodyweight)
1
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5+ reps
80%
2
Alternating Dumbbell Curl
2
8-15 reps
RPE 10
3
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
4
Hammer Curl (Cable)
2
8-15 reps
RPE 10
5
Seated Overhead Extension (EZ Bar)
2
8-12 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
8-15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
8
Pull-Up (Neutral Grip, Bodyweight)
1
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5+ reps
80%
2
Alternating Dumbbell Curl
2
8-15 reps
RPE 10
3
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
4
Hammer Curl (Cable)
2
8-15 reps
RPE 10
5
Seated Overhead Extension (EZ Bar)
2
8-12 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
8-15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
8
Pull-Up (Neutral Grip, Bodyweight)
1
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5+ reps
80%
2
Alternating Dumbbell Curl
2
8-15 reps
RPE 10
3
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
4
Hammer Curl (Cable)
2
8-15 reps
RPE 10
5
Seated Overhead Extension (EZ Bar)
2
8-12 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
8-15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
8
Pull-Up (Neutral Grip, Bodyweight)
1
AMRAP
RPE 10
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5+ Reps
5+ Reps
5+ Reps
5+ Reps
5+ Reps
80%
80%
80%
80%
80%
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
8-15 Reps
8-15 Reps
@10
@10
3
Pec Deck (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@10
@10
4
Lateral Raise (Cable)
1 Set
1 Set
1 Set
6-15 Reps
6-15 Reps
6-15 Reps
@10
@10
@10
5
Seated Overhead Extension (EZ Bar)
1 Set
1 Set
6-12 Reps
6-12 Reps
@10
@10
6
Tricep Pushdown (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@10
@10
7
Dip (Bodyweight)
1 Set
6-30 Reps
@10
Day 2
1
Lat Pulldown (Neutral Grip)
1 Set
1 Set
6-15 Reps
6-15 Reps
@10
@10
2
Dumbbell Row
1 Set
1 Set
6-12 Reps
6-12 Reps
@10
@10
3
Lat Prayer
1 Set
1 Set
6-12 Reps
6-12 Reps
@10
@10
4
Reverse Pec Deck
1 Set
1 Set
6-12 Reps
6-12 Reps
@10
@10
5
Preacher Curl (EZ Bar)
1 Set
1 Set
6-12 Reps
6-12 Reps
@10
@10
6
Bayesian Curl
1 Set
1 Set
6-12 Reps
6-12 Reps
@10
@10
7
Chin-Up (Bodyweight)
1 Set
6-20 Reps
@10
8
Decline Crunch
1 Set
1 Set
AMRAP
AMRAP
@10
@10
Day 3
1
Lying Leg Curl
1 Set
1 Set
1 Set
1 Set
6-15 Reps
6-15 Reps
6-15 Reps
6-15 Reps
@10
@10
@10
@10
2
Belt Squat
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@10
@10
@10
@10
3
Leg Extension
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
@10
@10
@10
4
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
8-20 Reps
8-20 Reps
8-20 Reps
8-20 Reps
@10
@10
@10
@10
5
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@10
@10
@10
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5+ Reps
5+ Reps
5+ Reps
5+ Reps
5+ Reps
80%
80%
80%
80%
80%
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@10
@10
3
Pec Deck (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@10
@10
4
Lateral Raise (Cable)
1 Set
1 Set
1 Set
6-15 Reps
6-15 Reps
6-15 Reps
@10
@10
@10
5
Seated Overhead Extension (EZ Bar)
1 Set
1 Set
6-12 Reps
6-12 Reps
@10
@10
6
Tricep Pushdown (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@10
@10
7
Dip (Bodyweight)
1 Set
6-30 Reps
@10
Day 5
1
Wide Grip Lat Pulldown
1 Set
1 Set
6-15 Reps
6-15 Reps
@10
@10
2
Dumbbell Row
1 Set
1 Set
6-12 Reps
6-12 Reps
@10
@10
3
Lat Prayer
1 Set
1 Set
6-12 Reps
6-12 Reps
@10
@10
4
Reverse Pec Deck
1 Set
1 Set
6-12 Reps
6-12 Reps
@10
@10
5
Preacher Curl (EZ Bar)
1 Set
1 Set
6-12 Reps
6-12 Reps
@10
@10
6
Incline Curl (Dumbbell)
1 Set
1 Set
6-12 Reps
6-12 Reps
@10
@10
7
Chin-Up (Bodyweight)
1 Set
6-20 Reps
@10
8
Decline Crunch
1 Set
1 Set
AMRAP
AMRAP
@10
@10
Day 6
1
Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5+ Reps
5+ Reps
5+ Reps
5+ Reps
5+ Reps
80%
80%
80%
80%
80%
2
Alternating Dumbbell Curl
1 Set
1 Set
8-15 Reps
8-15 Reps
@10
@10
3
Preacher Curl (Dumbbell)
1 Set
1 Set
6-12 Reps
6-12 Reps
@10
@10
4
Hammer Curl (Cable)
1 Set
1 Set
8-15 Reps
8-15 Reps
@10
@10
5
Seated Overhead Extension (EZ Bar)
1 Set
1 Set
8-12 Reps
8-12 Reps
@10
@10
6
Single Arm Tricep Extension (Cable)
1 Set
1 Set
8-15 Reps
8-15 Reps
@10
@10
7
Tricep Rope Push Down (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@10
@10
8
Pull-Up (Neutral Grip, Bodyweight)
1 Set
AMRAP
@10