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BoostcampPNG

ABCD 5x

by Carlos Peter

Program Description

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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 01, 2025 09:33
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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