logo
BoostcampPNG

ABCD 5x

by Carlos Peter

Program Description

j

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 31, 2025 04:05
  • Last Edited
    Aug 03, 2025 03:21

Summary

The ABCD 5x program is an 18-week strength training journey designed for those ready to push their limits. With five days of focused workouts each week, you'll engage in a variety of exercises targeting major muscle groups, including legs, chest, and arms. The program emphasizes progressive overload through a mix of machine, barbell, and bodyweight movements, ensuring you build strength and muscle effectively. Get ready to transform your physique and elevate your fitness game with structured sets and rep ranges tailored to maximize your results!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
10.5%
Triceps
10.2%
Lats
9.8%
Chest
8.2%
Front Delts
8%
Hamstrings
7.6%
Glutes
7.4%
Quadriceps
6.9%
Middle Delts
6.5%
Biceps
6.3%
Abs
4.6%
Rear Delts
4.4%
Calves
3.1%
Forearms
2.6%
Abductors
2%
Lower Back
1.4%
Adductors
0.5%
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
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
Leg Press (45 Degrees)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
2
Squat (Barbell)
3
8-12 reps
RPE 10
3
Lunge (Barbell)
3
8-12 reps
RPE 10
4
Leg Extension
3
12-15 reps
RPE 10
5
Standing Calf Raise
3
10-15 reps
RPE 10
6
Abs Crunch (Weighted)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
2
Hack Squat
4
8-12 reps
RPE 10
3
Leg Extension
4
12-15 reps
RPE 10
4
Standing Calf Raise
3
10-15 reps
RPE 10
5
Abs Crunch (Weighted)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
2
Squat (Barbell)
3
8-12 reps
RPE 10
3
Lunge (Barbell)
3
8-12 reps
RPE 10
4
Leg Extension
3
12-15 reps
RPE 10
5
Standing Calf Raise
3
10-15 reps
RPE 10
6
Abs Crunch (Weighted)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
2
Hack Squat
4
8-12 reps
RPE 10
3
Leg Extension
4
12-15 reps
RPE 10
4
Standing Calf Raise
3
10-15 reps
RPE 10
5
Abs Crunch (Weighted)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
2
Squat (Barbell)
3
8-12 reps
RPE 10
3
Lunge (Barbell)
3
8-12 reps
RPE 10
4
Leg Extension
3
12-15 reps
RPE 10
5
Standing Calf Raise
3
10-15 reps
RPE 10
6
Abs Crunch (Weighted)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
2
Hack Squat
4
8-12 reps
RPE 10
3
Leg Extension
4
12-15 reps
RPE 10
4
Standing Calf Raise
3
10-15 reps
RPE 10
5
Abs Crunch (Weighted)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
2
Squat (Barbell)
3
8-12 reps
RPE 10
3
Lunge (Barbell)
3
8-12 reps
RPE 10
4
Leg Extension
3
12-15 reps
RPE 10
5
Standing Calf Raise
3
10-15 reps
RPE 10
6
Abs Crunch (Weighted)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
2
Hack Squat
4
8-12 reps
RPE 10
3
Leg Extension
4
12-15 reps
RPE 10
4
Standing Calf Raise
3
10-15 reps
RPE 10
5
Abs Crunch (Weighted)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
2
Squat (Barbell)
3
8-12 reps
RPE 10
3
Lunge (Barbell)
3
8-12 reps
RPE 10
4
Leg Extension
3
12-15 reps
RPE 10
5
Standing Calf Raise
3
10-15 reps
RPE 10
6
Abs Crunch (Weighted)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
2
Hack Squat
4
8-12 reps
RPE 10
3
Leg Extension
4
12-15 reps
RPE 10
4
Standing Calf Raise
3
10-15 reps
RPE 10
5
Abs Crunch (Weighted)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
2
Squat (Barbell)
3
8-12 reps
RPE 10
3
Lunge (Barbell)
3
8-12 reps
RPE 10
4
Leg Extension
3
12-15 reps
RPE 10
5
Standing Calf Raise
3
10-15 reps
RPE 10
6
Abs Crunch (Weighted)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
2
Hack Squat
4
8-12 reps
RPE 10
3
Leg Extension
4
12-15 reps
RPE 10
4
Standing Calf Raise
3
10-15 reps
RPE 10
5
Abs Crunch (Weighted)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
2
Squat (Barbell)
3
8-12 reps
RPE 10
3
Lunge (Barbell)
3
8-12 reps
RPE 10
4
Leg Extension
3
12-15 reps
RPE 10
5
Standing Calf Raise
3
10-15 reps
RPE 10
6
Abs Crunch (Weighted)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
2
Hack Squat
4
8-12 reps
RPE 10
3
Leg Extension
4
12-15 reps
RPE 10
4
Standing Calf Raise
3
10-15 reps
RPE 10
5
Abs Crunch (Weighted)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
2
Squat (Barbell)
3
8-12 reps
RPE 10
3
Lunge (Barbell)
3
8-12 reps
RPE 10
4
Leg Extension
3
12-15 reps
RPE 10
5
Standing Calf Raise
3
10-15 reps
RPE 10
6
Abs Crunch (Weighted)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
2
Hack Squat
4
8-12 reps
RPE 10
3
Leg Extension
4
12-15 reps
RPE 10
4
Standing Calf Raise
3
10-15 reps
RPE 10
5
Abs Crunch (Weighted)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
2
Squat (Barbell)
3
8-12 reps
RPE 10
3
Lunge (Barbell)
3
8-12 reps
RPE 10
4
Leg Extension
3
12-15 reps
RPE 10
5
Standing Calf Raise
3
10-15 reps
RPE 10
6
Abs Crunch (Weighted)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
2
Hack Squat
4
8-12 reps
RPE 10
3
Leg Extension
4
12-15 reps
RPE 10
4
Standing Calf Raise
3
10-15 reps
RPE 10
5
Abs Crunch (Weighted)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
RPE 10
2
Incline Chest Press (Machine)
4
AMRAP
RPE 10
3
Chest Fly (Machine)
4
AMRAP
RPE 10
4
Chest Press (Machine)
4
AMRAP
RPE 10
5
Seated Dip (Machine)
4
AMRAP
RPE 10
6
Tricep Pushdown (Cable)
4
AMRAP
RPE 10
7
Tricep Kickback
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
RPE 10
2
Incline Chest Press (Machine)
4
AMRAP
RPE 10
3
Chest Fly (Machine)
4
AMRAP
RPE 10
4
Chest Press (Machine)
4
AMRAP
RPE 10
5
Seated Dip (Machine)
4
AMRAP
RPE 10
6
Overhead Tricep Extension (Cable)
4
AMRAP
RPE 10
7
Tricep Kickback
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
RPE 10
2
Incline Chest Press (Machine)
4
AMRAP
RPE 10
3
Chest Fly (Machine)
4
AMRAP
RPE 10
4
Chest Press (Machine)
4
AMRAP
RPE 10
5
Seated Dip (Machine)
4
AMRAP
RPE 10
6
Tricep Pushdown (Cable)
4
AMRAP
RPE 10
7
Tricep Kickback
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
RPE 10
2
Incline Chest Press (Machine)
4
AMRAP
RPE 10
3
Chest Fly (Machine)
4
AMRAP
RPE 10
4
Chest Press (Machine)
4
AMRAP
RPE 10
5
Seated Dip (Machine)
4
AMRAP
RPE 10
6
Overhead Tricep Extension (Cable)
4
AMRAP
RPE 10
7
Tricep Kickback
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
RPE 10
2
Incline Chest Press (Machine)
4
AMRAP
RPE 10
3
Chest Fly (Machine)
4
AMRAP
RPE 10
4
Chest Press (Machine)
4
AMRAP
RPE 10
5
Seated Dip (Machine)
4
AMRAP
RPE 10
6
Tricep Pushdown (Cable)
4
AMRAP
RPE 10
7
Tricep Kickback
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
RPE 10
2
Incline Chest Press (Machine)
4
AMRAP
RPE 10
3
Chest Fly (Machine)
4
AMRAP
RPE 10
4
Chest Press (Machine)
4
AMRAP
RPE 10
5
Seated Dip (Machine)
4
AMRAP
RPE 10
6
Overhead Tricep Extension (Cable)
4
AMRAP
RPE 10
7
Tricep Kickback
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
RPE 10
2
Incline Chest Press (Machine)
4
AMRAP
RPE 10
3
Chest Fly (Machine)
4
AMRAP
RPE 10
4
Chest Press (Machine)
4
AMRAP
RPE 10
5
Seated Dip (Machine)
4
AMRAP
RPE 10
6
Tricep Pushdown (Cable)
4
AMRAP
RPE 10
7
Tricep Kickback
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
RPE 10
2
Incline Chest Press (Machine)
4
AMRAP
RPE 10
3
Chest Fly (Machine)
4
AMRAP
RPE 10
4
Chest Press (Machine)
4
AMRAP
RPE 10
5
Seated Dip (Machine)
4
AMRAP
RPE 10
6
Overhead Tricep Extension (Cable)
4
AMRAP
RPE 10
7
Tricep Kickback
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
RPE 10
2
Incline Chest Press (Machine)
4
AMRAP
RPE 10
3
Chest Fly (Machine)
4
AMRAP
RPE 10
4
Chest Press (Machine)
4
AMRAP
RPE 10
5
Seated Dip (Machine)
4
AMRAP
RPE 10
6
Tricep Pushdown (Cable)
4
AMRAP
RPE 10
7
Tricep Kickback
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
RPE 10
2
Incline Chest Press (Machine)
4
AMRAP
RPE 10
3
Chest Fly (Machine)
4
AMRAP
RPE 10
4
Chest Press (Machine)
4
AMRAP
RPE 10
5
Seated Dip (Machine)
4
AMRAP
RPE 10
6
Overhead Tricep Extension (Cable)
4
AMRAP
RPE 10
7
Tricep Kickback
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
RPE 10
2
Incline Chest Press (Machine)
4
AMRAP
RPE 10
3
Chest Fly (Machine)
4
AMRAP
RPE 10
4
Chest Press (Machine)
4
AMRAP
RPE 10
5
Seated Dip (Machine)
4
AMRAP
RPE 10
6
Tricep Pushdown (Cable)
4
AMRAP
RPE 10
7
Tricep Kickback
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
RPE 10
2
Incline Chest Press (Machine)
4
AMRAP
RPE 10
3
Chest Fly (Machine)
4
AMRAP
RPE 10
4
Chest Press (Machine)
4
AMRAP
RPE 10
5
Seated Dip (Machine)
4
AMRAP
RPE 10
6
Overhead Tricep Extension (Cable)
4
AMRAP
RPE 10
7
Tricep Kickback
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
RPE 10
2
Incline Chest Press (Machine)
4
AMRAP
RPE 10
3
Chest Fly (Machine)
4
AMRAP
RPE 10
4
Chest Press (Machine)
4
AMRAP
RPE 10
5
Seated Dip (Machine)
4
AMRAP
RPE 10
6
Tricep Pushdown (Cable)
4
AMRAP
RPE 10
7
Tricep Kickback
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
RPE 10
2
Incline Chest Press (Machine)
4
AMRAP
RPE 10
3
Chest Fly (Machine)
4
AMRAP
RPE 10
4
Chest Press (Machine)
4
AMRAP
RPE 10
5
Seated Dip (Machine)
4
AMRAP
RPE 10
6
Overhead Tricep Extension (Cable)
4
AMRAP
RPE 10
7
Tricep Kickback
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
RPE 10
2
Incline Chest Press (Machine)
4
AMRAP
RPE 10
3
Chest Fly (Machine)
4
AMRAP
RPE 10
4
Chest Press (Machine)
4
AMRAP
RPE 10
5
Seated Dip (Machine)
4
AMRAP
RPE 10
6
Tricep Pushdown (Cable)
4
AMRAP
RPE 10
7
Tricep Kickback
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
RPE 10
2
Incline Chest Press (Machine)
4
AMRAP
RPE 10
3
Chest Fly (Machine)
4
AMRAP
RPE 10
4
Chest Press (Machine)
4
AMRAP
RPE 10
5
Seated Dip (Machine)
4
AMRAP
RPE 10
6
Overhead Tricep Extension (Cable)
4
AMRAP
RPE 10
7
Tricep Kickback
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
RPE 10
2
Incline Chest Press (Machine)
4
AMRAP
RPE 10
3
Chest Fly (Machine)
4
AMRAP
RPE 10
4
Chest Press (Machine)
4
AMRAP
RPE 10
5
Seated Dip (Machine)
4
AMRAP
RPE 10
6
Tricep Pushdown (Cable)
4
AMRAP
RPE 10
7
Tricep Kickback
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
RPE 10
2
Incline Chest Press (Machine)
4
AMRAP
RPE 10
3
Chest Fly (Machine)
4
AMRAP
RPE 10
4
Chest Press (Machine)
4
AMRAP
RPE 10
5
Seated Dip (Machine)
4
AMRAP
RPE 10
6
Overhead Tricep Extension (Cable)
4
AMRAP
RPE 10
7
Tricep Kickback
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
AMRAP
RPE 10
2
Single Arm Row (Cable)
4
AMRAP
RPE 10
3
Lat Pulldown (Close Grip)
4
AMRAP
RPE 10
4
Seated Row (Machine)
4
AMRAP
RPE 10
5
Pullover (Machine)
4
AMRAP
RPE 10
6
Preacher Curl (Machine)
4
AMRAP
RPE 10
7
Hammer Curl (Cable)
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
AMRAP
RPE 10
2
Single Arm Row (Cable)
4
AMRAP
RPE 10
3
Lat Pulldown (Close Grip)
4
AMRAP
RPE 10
4
Seated Row (Machine)
4
AMRAP
RPE 10
5
Pullover (Machine)
4
AMRAP
RPE 10
6
Incline Curl (Dumbbell)
4
AMRAP
RPE 10
7
Hammer Curl (Cable)
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
AMRAP
RPE 10
2
Single Arm Row (Cable)
4
AMRAP
RPE 10
3
Lat Pulldown (Close Grip)
4
AMRAP
RPE 10
4
Seated Row (Machine)
4
AMRAP
RPE 10
5
Pullover (Machine)
4
AMRAP
RPE 10
6
Preacher Curl (Machine)
4
AMRAP
RPE 10
7
Hammer Curl (Cable)
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
AMRAP
RPE 10
2
Single Arm Row (Cable)
4
AMRAP
RPE 10
3
Lat Pulldown (Close Grip)
4
AMRAP
RPE 10
4
Seated Row (Machine)
4
AMRAP
RPE 10
5
Pullover (Machine)
4
AMRAP
RPE 10
6
Incline Curl (Dumbbell)
4
AMRAP
RPE 10
7
Hammer Curl (Cable)
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
AMRAP
RPE 10
2
Single Arm Row (Cable)
4
AMRAP
RPE 10
3
Lat Pulldown (Close Grip)
4
AMRAP
RPE 10
4
Seated Row (Machine)
4
AMRAP
RPE 10
5
Pullover (Machine)
4
AMRAP
RPE 10
6
Preacher Curl (Machine)
4
AMRAP
RPE 10
7
Hammer Curl (Cable)
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
AMRAP
RPE 10
2
Single Arm Row (Cable)
4
AMRAP
RPE 10
3
Lat Pulldown (Close Grip)
4
AMRAP
RPE 10
4
Seated Row (Machine)
4
AMRAP
RPE 10
5
Pullover (Machine)
4
AMRAP
RPE 10
6
Incline Curl (Dumbbell)
4
AMRAP
RPE 10
7
Hammer Curl (Cable)
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
AMRAP
RPE 10
2
Single Arm Row (Cable)
4
AMRAP
RPE 10
3
Lat Pulldown (Close Grip)
4
AMRAP
RPE 10
4
Seated Row (Machine)
4
AMRAP
RPE 10
5
Pullover (Machine)
4
AMRAP
RPE 10
6
Preacher Curl (Machine)
4
AMRAP
RPE 10
7
Hammer Curl (Cable)
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
AMRAP
RPE 10
2
Single Arm Row (Cable)
4
AMRAP
RPE 10
3
Lat Pulldown (Close Grip)
4
AMRAP
RPE 10
4
Seated Row (Machine)
4
AMRAP
RPE 10
5
Pullover (Machine)
4
AMRAP
RPE 10
6
Incline Curl (Dumbbell)
4
AMRAP
RPE 10
7
Hammer Curl (Cable)
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
AMRAP
RPE 10
2
Single Arm Row (Cable)
4
AMRAP
RPE 10
3
Lat Pulldown (Close Grip)
4
AMRAP
RPE 10
4
Seated Row (Machine)
4
AMRAP
RPE 10
5
Pullover (Machine)
4
AMRAP
RPE 10
6
Preacher Curl (Machine)
4
AMRAP
RPE 10
7
Hammer Curl (Cable)
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
AMRAP
RPE 10
2
Single Arm Row (Cable)
4
AMRAP
RPE 10
3
Lat Pulldown (Close Grip)
4
AMRAP
RPE 10
4
Seated Row (Machine)
4
AMRAP
RPE 10
5
Pullover (Machine)
4
AMRAP
RPE 10
6
Incline Curl (Dumbbell)
4
AMRAP
RPE 10
7
Hammer Curl (Cable)
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
AMRAP
RPE 10
2
Single Arm Row (Cable)
4
AMRAP
RPE 10
3
Lat Pulldown (Close Grip)
4
AMRAP
RPE 10
4
Seated Row (Machine)
4
AMRAP
RPE 10
5
Pullover (Machine)
4
AMRAP
RPE 10
6
Preacher Curl (Machine)
4
AMRAP
RPE 10
7
Hammer Curl (Cable)
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
AMRAP
RPE 10
2
Single Arm Row (Cable)
4
AMRAP
RPE 10
3
Lat Pulldown (Close Grip)
4
AMRAP
RPE 10
4
Seated Row (Machine)
4
AMRAP
RPE 10
5
Pullover (Machine)
4
AMRAP
RPE 10
6
Incline Curl (Dumbbell)
4
AMRAP
RPE 10
7
Hammer Curl (Cable)
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
AMRAP
RPE 10
2
Single Arm Row (Cable)
4
AMRAP
RPE 10
3
Lat Pulldown (Close Grip)
4
AMRAP
RPE 10
4
Seated Row (Machine)
4
AMRAP
RPE 10
5
Pullover (Machine)
4
AMRAP
RPE 10
6
Preacher Curl (Machine)
4
AMRAP
RPE 10
7
Hammer Curl (Cable)
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
AMRAP
RPE 10
2
Single Arm Row (Cable)
4
AMRAP
RPE 10
3
Lat Pulldown (Close Grip)
4
AMRAP
RPE 10
4
Seated Row (Machine)
4
AMRAP
RPE 10
5
Pullover (Machine)
4
AMRAP
RPE 10
6
Incline Curl (Dumbbell)
4
AMRAP
RPE 10
7
Hammer Curl (Cable)
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
AMRAP
RPE 10
2
Single Arm Row (Cable)
4
AMRAP
RPE 10
3
Lat Pulldown (Close Grip)
4
AMRAP
RPE 10
4
Seated Row (Machine)
4
AMRAP
RPE 10
5
Pullover (Machine)
4
AMRAP
RPE 10
6
Preacher Curl (Machine)
4
AMRAP
RPE 10
7
Hammer Curl (Cable)
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
AMRAP
RPE 10
2
Single Arm Row (Cable)
4
AMRAP
RPE 10
3
Lat Pulldown (Close Grip)
4
AMRAP
RPE 10
4
Seated Row (Machine)
4
AMRAP
RPE 10
5
Pullover (Machine)
4
AMRAP
RPE 10
6
Incline Curl (Dumbbell)
4
AMRAP
RPE 10
7
Hammer Curl (Cable)
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
AMRAP
RPE 10
2
Single Arm Row (Cable)
4
AMRAP
RPE 10
3
Lat Pulldown (Close Grip)
4
AMRAP
RPE 10
4
Seated Row (Machine)
4
AMRAP
RPE 10
5
Pullover (Machine)
4
AMRAP
RPE 10
6
Preacher Curl (Machine)
4
AMRAP
RPE 10
7
Hammer Curl (Cable)
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
AMRAP
RPE 10
2
Single Arm Row (Cable)
4
AMRAP
RPE 10
3
Lat Pulldown (Close Grip)
4
AMRAP
RPE 10
4
Seated Row (Machine)
4
AMRAP
RPE 10
5
Pullover (Machine)
4
AMRAP
RPE 10
6
Incline Curl (Dumbbell)
4
AMRAP
RPE 10
7
Hammer Curl (Cable)
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
2
Hip Abductor (Machine)
3
15 reps
RPE 10
3
Leg Curl
7
15 reps
RPE 10
4
Standing Calf Raise
3
10-15 reps
RPE 10
5
Plank
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
2
Hip Abductor (Machine)
3
15 reps
RPE 10
3
Stiff Leg Deadlift
3
AMRAP
RPE 10
4
Leg Curl
4
15 reps
RPE 10
5
Standing Calf Raise
3
10-15 reps
RPE 10
6
Plank
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
2
Hip Abductor (Machine)
3
15 reps
RPE 10
3
Leg Curl
7
15 reps
RPE 10
4
Standing Calf Raise
3
10-15 reps
RPE 10
5
Plank
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
2
Hip Abductor (Machine)
3
15 reps
RPE 10
3
Stiff Leg Deadlift
3
AMRAP
RPE 10
4
Leg Curl
4
15 reps
RPE 10
5
Standing Calf Raise
3
10-15 reps
RPE 10
6
Plank
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
2
Hip Abductor (Machine)
3
15 reps
RPE 10
3
Leg Curl
7
15 reps
RPE 10
4
Standing Calf Raise
3
10-15 reps
RPE 10
5
Plank
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
2
Hip Abductor (Machine)
3
15 reps
RPE 10
3
Stiff Leg Deadlift
3
AMRAP
RPE 10
4
Leg Curl
4
15 reps
RPE 10
5
Standing Calf Raise
3
10-15 reps
RPE 10
6
Plank
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
2
Hip Abductor (Machine)
3
15 reps
RPE 10
3
Leg Curl
7
15 reps
RPE 10
4
Standing Calf Raise
3
10-15 reps
RPE 10
5
Plank
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
2
Hip Abductor (Machine)
3
15 reps
RPE 10
3
Stiff Leg Deadlift
3
AMRAP
RPE 10
4
Leg Curl
4
15 reps
RPE 10
5
Standing Calf Raise
3
10-15 reps
RPE 10
6
Plank
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
2
Hip Abductor (Machine)
3
15 reps
RPE 10
3
Leg Curl
7
15 reps
RPE 10
4
Standing Calf Raise
3
10-15 reps
RPE 10
5
Plank
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
2
Hip Abductor (Machine)
3
15 reps
RPE 10
3
Stiff Leg Deadlift
3
AMRAP
RPE 10
4
Leg Curl
4
15 reps
RPE 10
5
Standing Calf Raise
3
10-15 reps
RPE 10
6
Plank
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
2
Hip Abductor (Machine)
3
15 reps
RPE 10
3
Leg Curl
7
15 reps
RPE 10
4
Standing Calf Raise
3
10-15 reps
RPE 10
5
Plank
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
2
Hip Abductor (Machine)
3
15 reps
RPE 10
3
Stiff Leg Deadlift
3
AMRAP
RPE 10
4
Leg Curl
4
15 reps
RPE 10
5
Standing Calf Raise
3
10-15 reps
RPE 10
6
Plank
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
2
Hip Abductor (Machine)
3
15 reps
RPE 10
3
Leg Curl
7
15 reps
RPE 10
4
Standing Calf Raise
3
10-15 reps
RPE 10
5
Plank
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
2
Hip Abductor (Machine)
3
15 reps
RPE 10
3
Stiff Leg Deadlift
3
AMRAP
RPE 10
4
Leg Curl
4
15 reps
RPE 10
5
Standing Calf Raise
3
10-15 reps
RPE 10
6
Plank
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
2
Hip Abductor (Machine)
3
15 reps
RPE 10
3
Leg Curl
7
15 reps
RPE 10
4
Standing Calf Raise
3
10-15 reps
RPE 10
5
Plank
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
2
Hip Abductor (Machine)
3
15 reps
RPE 10
3
Stiff Leg Deadlift
3
AMRAP
RPE 10
4
Leg Curl
4
15 reps
RPE 10
5
Standing Calf Raise
3
10-15 reps
RPE 10
6
Plank
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
2
Hip Abductor (Machine)
3
15 reps
RPE 10
3
Leg Curl
7
15 reps
RPE 10
4
Standing Calf Raise
3
10-15 reps
RPE 10
5
Plank
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
2
Hip Abductor (Machine)
3
15 reps
RPE 10
3
Stiff Leg Deadlift
3
AMRAP
RPE 10
4
Leg Curl
4
15 reps
RPE 10
5
Standing Calf Raise
3
10-15 reps
RPE 10
6
Plank
3
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
AMRAP
RPE 10
2
Lateral Raise (Machine)
4
AMRAP
RPE 10
3
Overhead Press (Machine)
4
AMRAP
RPE 10
4
Front Raise (Cable)
4
AMRAP
RPE 10
5
Reverse Pec Deck
7
AMRAP
RPE 10
6
Power Shrug
4
AMRAP
RPE 10
7
Wrist Curls
4
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
AMRAP
RPE 10
2
Lateral Raise (Machine)
4
AMRAP
RPE 10
3
Overhead Press (Machine)
4
AMRAP
RPE 10
4
Front Raise (Cable)
4
AMRAP
RPE 10
5
Reverse Pec Deck
7
AMRAP
RPE 10
6
Power Shrug
4
AMRAP
RPE 10
7
Wrist Curls
4
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
AMRAP
RPE 10
2
Lateral Raise (Machine)
4
AMRAP
RPE 10
3
Overhead Press (Machine)
4
AMRAP
RPE 10
4
Front Raise (Cable)
4
AMRAP
RPE 10
5
Reverse Pec Deck
7
AMRAP
RPE 10
6
Power Shrug
4
AMRAP
RPE 10
7
Wrist Curls
4
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
AMRAP
RPE 10
2
Lateral Raise (Machine)
4
AMRAP
RPE 10
3
Overhead Press (Machine)
4
AMRAP
RPE 10
4
Front Raise (Cable)
4
AMRAP
RPE 10
5
Reverse Pec Deck
7
AMRAP
RPE 10
6
Power Shrug
4
AMRAP
RPE 10
7
Wrist Curls
4
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
AMRAP
RPE 10
2
Lateral Raise (Machine)
4
AMRAP
RPE 10
3
Overhead Press (Machine)
4
AMRAP
RPE 10
4
Front Raise (Cable)
4
AMRAP
RPE 10
5
Reverse Pec Deck
7
AMRAP
RPE 10
6
Power Shrug
4
AMRAP
RPE 10
7
Wrist Curls
4
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
AMRAP
RPE 10
2
Lateral Raise (Machine)
4
AMRAP
RPE 10
3
Overhead Press (Machine)
4
AMRAP
RPE 10
4
Front Raise (Cable)
4
AMRAP
RPE 10
5
Reverse Pec Deck
7
AMRAP
RPE 10
6
Power Shrug
4
AMRAP
RPE 10
7
Wrist Curls
4
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
AMRAP
RPE 10
2
Lateral Raise (Machine)
4
AMRAP
RPE 10
3
Overhead Press (Machine)
4
AMRAP
RPE 10
4
Front Raise (Cable)
4
AMRAP
RPE 10
5
Reverse Pec Deck
7
AMRAP
RPE 10
6
Power Shrug
4
AMRAP
RPE 10
7
Wrist Curls
4
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
AMRAP
RPE 10
2
Lateral Raise (Machine)
4
AMRAP
RPE 10
3
Overhead Press (Machine)
4
AMRAP
RPE 10
4
Front Raise (Cable)
4
AMRAP
RPE 10
5
Reverse Pec Deck
7
AMRAP
RPE 10
6
Power Shrug
4
AMRAP
RPE 10
7
Wrist Curls
4
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
AMRAP
RPE 10
2
Lateral Raise (Machine)
4
AMRAP
RPE 10
3
Overhead Press (Machine)
4
AMRAP
RPE 10
4
Front Raise (Cable)
4
AMRAP
RPE 10
5
Reverse Pec Deck
7
AMRAP
RPE 10
6
Power Shrug
4
AMRAP
RPE 10
7
Wrist Curls
4
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
AMRAP
RPE 10
2
Lateral Raise (Machine)
4
AMRAP
RPE 10
3
Overhead Press (Machine)
4
AMRAP
RPE 10
4
Front Raise (Cable)
4
AMRAP
RPE 10
5
Reverse Pec Deck
7
AMRAP
RPE 10
6
Power Shrug
4
AMRAP
RPE 10
7
Wrist Curls
4
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
AMRAP
RPE 10
2
Lateral Raise (Machine)
4
AMRAP
RPE 10
3
Overhead Press (Machine)
4
AMRAP
RPE 10
4
Front Raise (Cable)
4
AMRAP
RPE 10
5
Reverse Pec Deck
7
AMRAP
RPE 10
6
Power Shrug
4
AMRAP
RPE 10
7
Wrist Curls
4
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
AMRAP
RPE 10
2
Lateral Raise (Machine)
4
AMRAP
RPE 10
3
Overhead Press (Machine)
4
AMRAP
RPE 10
4
Front Raise (Cable)
4
AMRAP
RPE 10
5
Reverse Pec Deck
7
AMRAP
RPE 10
6
Power Shrug
4
AMRAP
RPE 10
7
Wrist Curls
4
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
AMRAP
RPE 10
2
Lateral Raise (Machine)
4
AMRAP
RPE 10
3
Overhead Press (Machine)
4
AMRAP
RPE 10
4
Front Raise (Cable)
4
AMRAP
RPE 10
5
Reverse Pec Deck
7
AMRAP
RPE 10
6
Power Shrug
4
AMRAP
RPE 10
7
Wrist Curls
4
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
AMRAP
RPE 10
2
Lateral Raise (Machine)
4
AMRAP
RPE 10
3
Overhead Press (Machine)
4
AMRAP
RPE 10
4
Front Raise (Cable)
4
AMRAP
RPE 10
5
Reverse Pec Deck
7
AMRAP
RPE 10
6
Power Shrug
4
AMRAP
RPE 10
7
Wrist Curls
4
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
AMRAP
RPE 10
2
Lateral Raise (Machine)
4
AMRAP
RPE 10
3
Overhead Press (Machine)
4
AMRAP
RPE 10
4
Front Raise (Cable)
4
AMRAP
RPE 10
5
Reverse Pec Deck
7
AMRAP
RPE 10
6
Power Shrug
4
AMRAP
RPE 10
7
Wrist Curls
4
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
AMRAP
RPE 10
2
Lateral Raise (Machine)
4
AMRAP
RPE 10
3
Overhead Press (Machine)
4
AMRAP
RPE 10
4
Front Raise (Cable)
4
AMRAP
RPE 10
5
Reverse Pec Deck
7
AMRAP
RPE 10
6
Power Shrug
4
AMRAP
RPE 10
7
Wrist Curls
4
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
AMRAP
RPE 10
2
Lateral Raise (Machine)
4
AMRAP
RPE 10
3
Overhead Press (Machine)
4
AMRAP
RPE 10
4
Front Raise (Cable)
4
AMRAP
RPE 10
5
Reverse Pec Deck
7
AMRAP
RPE 10
6
Power Shrug
4
AMRAP
RPE 10
7
Wrist Curls
4
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
AMRAP
RPE 10
2
Lateral Raise (Machine)
4
AMRAP
RPE 10
3
Overhead Press (Machine)
4
AMRAP
RPE 10
4
Front Raise (Cable)
4
AMRAP
RPE 10
5
Reverse Pec Deck
7
AMRAP
RPE 10
6
Power Shrug
4
AMRAP
RPE 10
7
Wrist Curls
4
AMRAP
RPE 10
Week 1
1 / 18 Weeks
Day 1
1
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10 Reps
8 Reps
@10
@10
@10
@10
@10
2
Squat (Barbell)
3 Sets
8-12 Reps
@10
3
Lunge (Barbell)
3 Sets
8-12 Reps
@10
4
Leg Extension
3 Sets
12-15 Reps
@10
5
Standing Calf Raise
3 Sets
10-15 Reps
@10
6
Abs Crunch (Weighted)
3 Sets
12-15 Reps
@10
Day 2
1
Push Up
1 Set
AMRAP
@10
2
Incline Chest Press (Machine)
4 Sets
AMRAP
@10
3
Chest Fly (Machine)
4 Sets
AMRAP
@10
4
Chest Press (Machine)
4 Sets
AMRAP
@10
5
Seated Dip (Machine)
4 Sets
AMRAP
@10
6
Tricep Pushdown (Cable)
4 Sets
AMRAP
@10
7
Tricep Kickback
4 Sets
AMRAP
@10
Day 3
1
Lat Pulldown
4 Sets
AMRAP
@10
2
Single Arm Row (Cable)
4 Sets
AMRAP
@10
3
Lat Pulldown (Close Grip)
4 Sets
AMRAP
@10
4
Seated Row (Machine)
4 Sets
AMRAP
@10
5
Pullover (Machine)
4 Sets
AMRAP
@10
6
Preacher Curl (Machine)
4 Sets
AMRAP
@10
7
Hammer Curl (Cable)
4 Sets
AMRAP
@10
Day 4
1
Hip Thrust (Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10 Reps
8 Reps
@10
@10
@10
@10
@10
2
Hip Abductor (Machine)
3 Sets
15 Reps
@10
3
Leg Curl
7 Sets
15 Reps
@10
4
Standing Calf Raise
3 Sets
10-15 Reps
@10
5
Plank
3 Sets
@10
Day 5
1
Lateral Raise (Cable)
4 Sets
AMRAP
@10
2
Lateral Raise (Machine)
4 Sets
AMRAP
@10
3
Overhead Press (Machine)
4 Sets
AMRAP
@10
4
Front Raise (Cable)
4 Sets
AMRAP
@10
5
Reverse Pec Deck
7 Sets
AMRAP
@10
6
Power Shrug
4 Sets
AMRAP
@10
7
Wrist Curls
4 Sets
AMRAP
@10