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BoostcampPNG

ABSOLUTE UNITS

by Charlie G.
1 athletes joined

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 23, 2025 02:14
Muscle Engagement
Front
Back
MuscleSet
Triceps
17.4%
Chest
12.2%
Biceps
11.4%
Front Delts
10.8%
Upper Back
10.8%
Lats
8.5%
Middle Delts
6.3%
Quadriceps
4.4%
Hamstrings
4.3%
Glutes
3.4%
Rear Delts
3.3%
Abs
2.9%
Calves
2.5%
Forearms
1.3%
Lower Back
0.4%
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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