Program Description
Farnese Hercules program based off Natural Hypertrophy’s video. I selected the exercises I personally liked best when he gives the options. I added a few extra exercises just because I like to do them. This program will get you jacked like the Gods of old, and if you run this program more than once you’ll end up looking like a Greek statue made of marble!
Program Overview
- LevelIntermediate
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedMar 22, 2024 12:00
- Last EditedJun 18, 2025 10:32
Summary
Unleash your inner strength with the Hercules Aesthetics program, a comprehensive 12-week journey designed for serious lifters. Committing to five days a week, you'll engage in a variety of superset workouts that target every major muscle group, ensuring balanced development and explosive gains. With a focus on both compound and isolation exercises, this program will sculpt your physique while enhancing your overall strength. Equip yourself with the tools for transformation and get ready to redefine what your body can achieve!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
6-12 reps
RPE 10
1B
Inverted Row
4
AMRAP
RPE 10
1C
Standing Calf Raise
4
15-30 reps
RPE 8
2A
Overhead Press (Barbell)
3
6-10 reps
RPE 10
2B
Chin-Up (Weighted)
3
5 reps
RPE 10
2C
Russian Twist
3
12-15 reps
RPE 10
2D
Calf Raise (Bodyweight)
3
AMRAP
RPE 8
3A
Skull Crusher
4
8-12 reps
RPE 10
3B
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 10
3C
Neck Curl
4
15-20 reps
RPE 8
4A
Push Up
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
6-12 reps
RPE 10
1B
Inverted Row
4
AMRAP
RPE 10
1C
Standing Calf Raise
4
15-30 reps
RPE 8
2A
Overhead Press (Barbell)
3
6-10 reps
RPE 10
2B
Chin-Up (Weighted)
3
5 reps
RPE 10
2C
Russian Twist
3
12-15 reps
RPE 10
2D
Calf Raise (Bodyweight)
3
AMRAP
RPE 8
3A
Skull Crusher
4
8-12 reps
RPE 10
3B
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 10
3C
Neck Curl
4
15-20 reps
RPE 8
4A
Push Up
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
6-12 reps
RPE 10
1B
Inverted Row
4
AMRAP
RPE 10
1C
Standing Calf Raise
4
15-30 reps
RPE 8
2A
Overhead Press (Barbell)
3
6-10 reps
RPE 10
2B
Chin-Up (Weighted)
3
5 reps
RPE 10
2C
Russian Twist
3
12-15 reps
RPE 10
2D
Calf Raise (Bodyweight)
3
AMRAP
RPE 8
3A
Skull Crusher
4
8-12 reps
RPE 10
3B
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 10
3C
Neck Curl
4
15-20 reps
RPE 8
4A
Push Up
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
6-12 reps
RPE 10
1B
Inverted Row
4
AMRAP
RPE 10
1C
Standing Calf Raise
4
15-30 reps
RPE 8
2A
Overhead Press (Barbell)
3
6-10 reps
RPE 10
2B
Chin-Up (Weighted)
3
5 reps
RPE 10
2C
Russian Twist
3
12-15 reps
RPE 10
2D
Calf Raise (Bodyweight)
3
AMRAP
RPE 8
3A
Skull Crusher
4
8-12 reps
RPE 10
3B
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 10
3C
Neck Curl
4
15-20 reps
RPE 8
4A
Push Up
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
6-12 reps
RPE 10
1B
Inverted Row
4
AMRAP
RPE 10
1C
Standing Calf Raise
4
15-30 reps
RPE 8
2A
Overhead Press (Barbell)
3
6-10 reps
RPE 10
2B
Chin-Up (Weighted)
3
5 reps
RPE 10
2C
Russian Twist
3
12-15 reps
RPE 10
2D
Calf Raise (Bodyweight)
3
AMRAP
RPE 8
3A
Skull Crusher
4
8-12 reps
RPE 10
3B
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 10
3C
Neck Curl
4
15-20 reps
RPE 8
4A
Push Up
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
6-12 reps
RPE 10
1B
Inverted Row
4
AMRAP
RPE 10
1C
Standing Calf Raise
4
15-30 reps
RPE 8
2A
Overhead Press (Barbell)
3
6-10 reps
RPE 10
2B
Chin-Up (Weighted)
3
5 reps
RPE 10
2C
Russian Twist
3
12-15 reps
RPE 10
2D
Calf Raise (Bodyweight)
3
AMRAP
RPE 8
3A
Skull Crusher
4
8-12 reps
RPE 10
3B
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 10
3C
Neck Curl
4
15-20 reps
RPE 8
4A
Push Up
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
6-12 reps
RPE 10
1B
Inverted Row
4
AMRAP
RPE 10
1C
Standing Calf Raise
4
15-30 reps
RPE 8
2A
Overhead Press (Barbell)
3
6-10 reps
RPE 10
2B
Chin-Up (Weighted)
3
5 reps
RPE 10
2C
Russian Twist
3
12-15 reps
RPE 10
2D
Calf Raise (Bodyweight)
3
AMRAP
RPE 8
3A
Skull Crusher
4
8-12 reps
RPE 10
3B
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 10
3C
Neck Curl
4
15-20 reps
RPE 8
4A
Push Up
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
6-12 reps
RPE 10
1B
Inverted Row
4
AMRAP
RPE 10
1C
Standing Calf Raise
4
15-30 reps
RPE 8
2A
Overhead Press (Barbell)
3
6-10 reps
RPE 10
2B
Chin-Up (Weighted)
3
5 reps
RPE 10
2C
Russian Twist
3
12-15 reps
RPE 10
2D
Calf Raise (Bodyweight)
3
AMRAP
RPE 8
3A
Skull Crusher
4
8-12 reps
RPE 10
3B
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 10
3C
Neck Curl
4
15-20 reps
RPE 8
4A
Push Up
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
6-12 reps
RPE 10
1B
Inverted Row
4
AMRAP
RPE 10
1C
Standing Calf Raise
4
15-30 reps
RPE 8
2A
Overhead Press (Barbell)
3
6-10 reps
RPE 10
2B
Chin-Up (Weighted)
3
5 reps
RPE 10
2C
Russian Twist
3
12-15 reps
RPE 10
2D
Calf Raise (Bodyweight)
3
AMRAP
RPE 8
3A
Skull Crusher
4
8-12 reps
RPE 10
3B
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 10
3C
Neck Curl
4
15-20 reps
RPE 8
4A
Push Up
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
6-12 reps
RPE 10
1B
Inverted Row
4
AMRAP
RPE 10
1C
Standing Calf Raise
4
15-30 reps
RPE 8
2A
Overhead Press (Barbell)
3
6-10 reps
RPE 10
2B
Chin-Up (Weighted)
3
5 reps
RPE 10
2C
Russian Twist
3
12-15 reps
RPE 10
2D
Calf Raise (Bodyweight)
3
AMRAP
RPE 8
3A
Skull Crusher
4
8-12 reps
RPE 10
3B
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 10
3C
Neck Curl
4
15-20 reps
RPE 8
4A
Push Up
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
6-12 reps
RPE 10
1B
Inverted Row
4
AMRAP
RPE 10
1C
Standing Calf Raise
4
15-30 reps
RPE 8
2A
Overhead Press (Barbell)
3
6-10 reps
RPE 10
2B
Chin-Up (Weighted)
3
5 reps
RPE 10
2C
Russian Twist
3
12-15 reps
RPE 10
2D
Calf Raise (Bodyweight)
3
AMRAP
RPE 8
3A
Skull Crusher
4
8-12 reps
RPE 10
3B
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 10
3C
Neck Curl
4
15-20 reps
RPE 8
4A
Push Up
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
6-12 reps
RPE 10
1B
Inverted Row
4
AMRAP
RPE 10
1C
Standing Calf Raise
4
15-30 reps
RPE 8
2A
Overhead Press (Barbell)
3
6-10 reps
RPE 10
2B
Chin-Up (Weighted)
3
5 reps
RPE 10
2C
Russian Twist
3
12-15 reps
RPE 10
2D
Calf Raise (Bodyweight)
3
AMRAP
RPE 8
3A
Skull Crusher
4
8-12 reps
RPE 10
3B
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 10
3C
Neck Curl
4
15-20 reps
RPE 8
4A
Push Up
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
6-10 reps
RPE 10
2A
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 10
2B
Farmer's Walk (Weighted)
4
1 reps
RPE 10
2C
Leg Raise (Captain's Chair)
4
AMRAP
RPE 8
3A
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 10
3B
Shrug (Dumbbell)
3
15 reps
RPE 10
3C
Seated Calf Raise
3
15 reps
RPE 10
3D
Neck Extension
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
6-10 reps
RPE 10
2A
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 10
2B
Farmer's Walk (Weighted)
4
1 reps
RPE 10
2C
Leg Raise (Captain's Chair)
4
AMRAP
RPE 8
3A
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 10
3B
Shrug (Dumbbell)
3
15 reps
RPE 10
3C
Seated Calf Raise
3
15 reps
RPE 10
3D
Neck Extension
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
6-10 reps
RPE 10
2A
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 10
2B
Farmer's Walk (Weighted)
4
1 reps
RPE 10
2C
Leg Raise (Captain's Chair)
4
AMRAP
RPE 8
3A
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 10
3B
Shrug (Dumbbell)
3
15 reps
RPE 10
3C
Seated Calf Raise
3
15 reps
RPE 10
3D
Neck Extension
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
6-10 reps
RPE 10
2A
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 10
2B
Farmer's Walk (Weighted)
4
1 reps
RPE 10
2C
Leg Raise (Captain's Chair)
4
AMRAP
RPE 8
3A
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 10
3B
Shrug (Dumbbell)
3
15 reps
RPE 10
3C
Seated Calf Raise
3
15 reps
RPE 10
3D
Neck Extension
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
6-10 reps
RPE 10
2A
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 10
2B
Farmer's Walk (Weighted)
4
1 reps
RPE 10
2C
Leg Raise (Captain's Chair)
4
AMRAP
RPE 8
3A
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 10
3B
Shrug (Dumbbell)
3
15 reps
RPE 10
3C
Seated Calf Raise
3
15 reps
RPE 10
3D
Neck Extension
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
6-10 reps
RPE 10
2A
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 10
2B
Farmer's Walk (Weighted)
4
1 reps
RPE 10
2C
Leg Raise (Captain's Chair)
4
AMRAP
RPE 8
3A
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 10
3B
Shrug (Dumbbell)
3
15 reps
RPE 10
3C
Seated Calf Raise
3
15 reps
RPE 10
3D
Neck Extension
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
6-10 reps
RPE 10
2A
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 10
2B
Farmer's Walk (Weighted)
4
1 reps
RPE 10
2C
Leg Raise (Captain's Chair)
4
AMRAP
RPE 8
3A
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 10
3B
Shrug (Dumbbell)
3
15 reps
RPE 10
3C
Seated Calf Raise
3
15 reps
RPE 10
3D
Neck Extension
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
6-10 reps
RPE 10
2A
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 10
2B
Farmer's Walk (Weighted)
4
1 reps
RPE 10
2C
Leg Raise (Captain's Chair)
4
AMRAP
RPE 8
3A
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 10
3B
Shrug (Dumbbell)
3
15 reps
RPE 10
3C
Seated Calf Raise
3
15 reps
RPE 10
3D
Neck Extension
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
6-10 reps
RPE 10
2A
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 10
2B
Farmer's Walk (Weighted)
4
1 reps
RPE 10
2C
Leg Raise (Captain's Chair)
4
AMRAP
RPE 8
3A
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 10
3B
Shrug (Dumbbell)
3
15 reps
RPE 10
3C
Seated Calf Raise
3
15 reps
RPE 10
3D
Neck Extension
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
6-10 reps
RPE 10
2A
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 10
2B
Farmer's Walk (Weighted)
4
1 reps
RPE 10
2C
Leg Raise (Captain's Chair)
4
AMRAP
RPE 8
3A
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 10
3B
Shrug (Dumbbell)
3
15 reps
RPE 10
3C
Seated Calf Raise
3
15 reps
RPE 10
3D
Neck Extension
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
6-10 reps
RPE 10
2A
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 10
2B
Farmer's Walk (Weighted)
4
1 reps
RPE 10
2C
Leg Raise (Captain's Chair)
4
AMRAP
RPE 8
3A
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 10
3B
Shrug (Dumbbell)
3
15 reps
RPE 10
3C
Seated Calf Raise
3
15 reps
RPE 10
3D
Neck Extension
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
6-10 reps
RPE 10
2A
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 10
2B
Farmer's Walk (Weighted)
4
1 reps
RPE 10
2C
Leg Raise (Captain's Chair)
4
AMRAP
RPE 8
3A
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 10
3B
Shrug (Dumbbell)
3
15 reps
RPE 10
3C
Seated Calf Raise
3
15 reps
RPE 10
3D
Neck Extension
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
4
6-12 reps
RPE 10
1B
Push Up
4
AMRAP
RPE 10
1C
Abs Crunch (Bodyweight)
4
AMRAP
RPE 10
2A
Pullover (EZ Bar)
3
6-12 reps
RPE 10
2B
Spider Curl
3
6-10 reps
RPE 10
2C
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
3A
Upright Row (Barbell)
4
10-15 reps
RPE 10
3B
Neck Curl
4
15-20 reps
RPE 10
3C
Windshield Wipers
4
AMRAP
RPE 10
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
4
6-12 reps
RPE 10
1B
Push Up
4
AMRAP
RPE 10
1C
Abs Crunch (Bodyweight)
4
AMRAP
RPE 10
2A
Pullover (EZ Bar)
3
6-12 reps
RPE 10
2B
Spider Curl
3
6-10 reps
RPE 10
2C
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
3A
Upright Row (Barbell)
4
10-15 reps
RPE 10
3B
Neck Curl
4
15-20 reps
RPE 10
3C
Windshield Wipers
4
AMRAP
RPE 10
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
4
6-12 reps
RPE 10
1B
Push Up
4
AMRAP
RPE 10
1C
Abs Crunch (Bodyweight)
4
AMRAP
RPE 10
2A
Pullover (EZ Bar)
3
6-12 reps
RPE 10
2B
Spider Curl
3
6-10 reps
RPE 10
2C
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
3A
Upright Row (Barbell)
4
10-15 reps
RPE 10
3B
Neck Curl
4
15-20 reps
RPE 10
3C
Windshield Wipers
4
AMRAP
RPE 10
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
4
6-12 reps
RPE 10
1B
Push Up
4
AMRAP
RPE 10
1C
Abs Crunch (Bodyweight)
4
AMRAP
RPE 10
2A
Pullover (EZ Bar)
3
6-12 reps
RPE 10
2B
Spider Curl
3
6-10 reps
RPE 10
2C
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
3A
Upright Row (Barbell)
4
10-15 reps
RPE 10
3B
Neck Curl
4
15-20 reps
RPE 10
3C
Windshield Wipers
4
AMRAP
RPE 10
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
4
6-12 reps
RPE 10
1B
Push Up
4
AMRAP
RPE 10
1C
Abs Crunch (Bodyweight)
4
AMRAP
RPE 10
2A
Pullover (EZ Bar)
3
6-12 reps
RPE 10
2B
Spider Curl
3
6-10 reps
RPE 10
2C
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
3A
Upright Row (Barbell)
4
10-15 reps
RPE 10
3B
Neck Curl
4
15-20 reps
RPE 10
3C
Windshield Wipers
4
AMRAP
RPE 10
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
4
6-12 reps
RPE 10
1B
Push Up
4
AMRAP
RPE 10
1C
Abs Crunch (Bodyweight)
4
AMRAP
RPE 10
2A
Pullover (EZ Bar)
3
6-12 reps
RPE 10
2B
Spider Curl
3
6-10 reps
RPE 10
2C
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
3A
Upright Row (Barbell)
4
10-15 reps
RPE 10
3B
Neck Curl
4
15-20 reps
RPE 10
3C
Windshield Wipers
4
AMRAP
RPE 10
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
4
6-12 reps
RPE 10
1B
Push Up
4
AMRAP
RPE 10
1C
Abs Crunch (Bodyweight)
4
AMRAP
RPE 10
2A
Pullover (EZ Bar)
3
6-12 reps
RPE 10
2B
Spider Curl
3
6-10 reps
RPE 10
2C
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
3A
Upright Row (Barbell)
4
10-15 reps
RPE 10
3B
Neck Curl
4
15-20 reps
RPE 10
3C
Windshield Wipers
4
AMRAP
RPE 10
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
4
6-12 reps
RPE 10
1B
Push Up
4
AMRAP
RPE 10
1C
Abs Crunch (Bodyweight)
4
AMRAP
RPE 10
2A
Pullover (EZ Bar)
3
6-12 reps
RPE 10
2B
Spider Curl
3
6-10 reps
RPE 10
2C
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
3A
Upright Row (Barbell)
4
10-15 reps
RPE 10
3B
Neck Curl
4
15-20 reps
RPE 10
3C
Windshield Wipers
4
AMRAP
RPE 10
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
4
6-12 reps
RPE 10
1B
Push Up
4
AMRAP
RPE 10
1C
Abs Crunch (Bodyweight)
4
AMRAP
RPE 10
2A
Pullover (EZ Bar)
3
6-12 reps
RPE 10
2B
Spider Curl
3
6-10 reps
RPE 10
2C
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
3A
Upright Row (Barbell)
4
10-15 reps
RPE 10
3B
Neck Curl
4
15-20 reps
RPE 10
3C
Windshield Wipers
4
AMRAP
RPE 10
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
4
6-12 reps
RPE 10
1B
Push Up
4
AMRAP
RPE 10
1C
Abs Crunch (Bodyweight)
4
AMRAP
RPE 10
2A
Pullover (EZ Bar)
3
6-12 reps
RPE 10
2B
Spider Curl
3
6-10 reps
RPE 10
2C
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
3A
Upright Row (Barbell)
4
10-15 reps
RPE 10
3B
Neck Curl
4
15-20 reps
RPE 10
3C
Windshield Wipers
4
AMRAP
RPE 10
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
4
6-12 reps
RPE 10
1B
Push Up
4
AMRAP
RPE 10
1C
Abs Crunch (Bodyweight)
4
AMRAP
RPE 10
2A
Pullover (EZ Bar)
3
6-12 reps
RPE 10
2B
Spider Curl
3
6-10 reps
RPE 10
2C
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
3A
Upright Row (Barbell)
4
10-15 reps
RPE 10
3B
Neck Curl
4
15-20 reps
RPE 10
3C
Windshield Wipers
4
AMRAP
RPE 10
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
4
6-12 reps
RPE 10
1B
Push Up
4
AMRAP
RPE 10
1C
Abs Crunch (Bodyweight)
4
AMRAP
RPE 10
2A
Pullover (EZ Bar)
3
6-12 reps
RPE 10
2B
Spider Curl
3
6-10 reps
RPE 10
2C
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
3A
Upright Row (Barbell)
4
10-15 reps
RPE 10
3B
Neck Curl
4
15-20 reps
RPE 10
3C
Windshield Wipers
4
AMRAP
RPE 10
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
3
6-12 reps
RPE 10
1B
Standing Calf Raise
3
15-30 reps
RPE 10
2A
Rack Pull (Barbell)
4
6-12 reps
RPE 10
2B
Seated Row (Cable)
4
10-12 reps
RPE 10
2C
Leg Raise (Captain's Chair)
4
AMRAP
RPE 10
3A
Leg Press
4
8-15 reps
RPE 10
3B
Shrug (Barbell)
4
12-15 reps
RPE 10
3C
Leg Curl
4
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
3
6-12 reps
RPE 10
1B
Standing Calf Raise
3
15-30 reps
RPE 10
2A
Rack Pull (Barbell)
4
6-12 reps
RPE 10
2B
Seated Row (Cable)
4
10-12 reps
RPE 10
2C
Leg Raise (Captain's Chair)
4
AMRAP
RPE 10
3A
Leg Press
4
8-15 reps
RPE 10
3B
Shrug (Barbell)
4
12-15 reps
RPE 10
3C
Leg Curl
4
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
3
6-12 reps
RPE 10
1B
Standing Calf Raise
3
15-30 reps
RPE 10
2A
Rack Pull (Barbell)
4
6-12 reps
RPE 10
2B
Seated Row (Cable)
4
10-12 reps
RPE 10
2C
Leg Raise (Captain's Chair)
4
AMRAP
RPE 10
3A
Leg Press
4
8-15 reps
RPE 10
3B
Shrug (Barbell)
4
12-15 reps
RPE 10
3C
Leg Curl
4
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
3
6-12 reps
RPE 10
1B
Standing Calf Raise
3
15-30 reps
RPE 10
2A
Rack Pull (Barbell)
4
6-12 reps
RPE 10
2B
Seated Row (Cable)
4
10-12 reps
RPE 10
2C
Leg Raise (Captain's Chair)
4
AMRAP
RPE 10
3A
Leg Press
4
8-15 reps
RPE 10
3B
Shrug (Barbell)
4
12-15 reps
RPE 10
3C
Leg Curl
4
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
3
6-12 reps
RPE 10
1B
Standing Calf Raise
3
15-30 reps
RPE 10
2A
Rack Pull (Barbell)
4
6-12 reps
RPE 10
2B
Seated Row (Cable)
4
10-12 reps
RPE 10
2C
Leg Raise (Captain's Chair)
4
AMRAP
RPE 10
3A
Leg Press
4
8-15 reps
RPE 10
3B
Shrug (Barbell)
4
12-15 reps
RPE 10
3C
Leg Curl
4
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
3
6-12 reps
RPE 10
1B
Standing Calf Raise
3
15-30 reps
RPE 10
2A
Rack Pull (Barbell)
4
6-12 reps
RPE 10
2B
Seated Row (Cable)
4
10-12 reps
RPE 10
2C
Leg Raise (Captain's Chair)
4
AMRAP
RPE 10
3A
Leg Press
4
8-15 reps
RPE 10
3B
Shrug (Barbell)
4
12-15 reps
RPE 10
3C
Leg Curl
4
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
3
6-12 reps
RPE 10
1B
Standing Calf Raise
3
15-30 reps
RPE 10
2A
Rack Pull (Barbell)
4
6-12 reps
RPE 10
2B
Seated Row (Cable)
4
10-12 reps
RPE 10
2C
Leg Raise (Captain's Chair)
4
AMRAP
RPE 10
3A
Leg Press
4
8-15 reps
RPE 10
3B
Shrug (Barbell)
4
12-15 reps
RPE 10
3C
Leg Curl
4
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
3
6-12 reps
RPE 10
1B
Standing Calf Raise
3
15-30 reps
RPE 10
2A
Rack Pull (Barbell)
4
6-12 reps
RPE 10
2B
Seated Row (Cable)
4
10-12 reps
RPE 10
2C
Leg Raise (Captain's Chair)
4
AMRAP
RPE 10
3A
Leg Press
4
8-15 reps
RPE 10
3B
Shrug (Barbell)
4
12-15 reps
RPE 10
3C
Leg Curl
4
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
3
6-12 reps
RPE 10
1B
Standing Calf Raise
3
15-30 reps
RPE 10
2A
Rack Pull (Barbell)
4
6-12 reps
RPE 10
2B
Seated Row (Cable)
4
10-12 reps
RPE 10
2C
Leg Raise (Captain's Chair)
4
AMRAP
RPE 10
3A
Leg Press
4
8-15 reps
RPE 10
3B
Shrug (Barbell)
4
12-15 reps
RPE 10
3C
Leg Curl
4
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
3
6-12 reps
RPE 10
1B
Standing Calf Raise
3
15-30 reps
RPE 10
2A
Rack Pull (Barbell)
4
6-12 reps
RPE 10
2B
Seated Row (Cable)
4
10-12 reps
RPE 10
2C
Leg Raise (Captain's Chair)
4
AMRAP
RPE 10
3A
Leg Press
4
8-15 reps
RPE 10
3B
Shrug (Barbell)
4
12-15 reps
RPE 10
3C
Leg Curl
4
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
3
6-12 reps
RPE 10
1B
Standing Calf Raise
3
15-30 reps
RPE 10
2A
Rack Pull (Barbell)
4
6-12 reps
RPE 10
2B
Seated Row (Cable)
4
10-12 reps
RPE 10
2C
Leg Raise (Captain's Chair)
4
AMRAP
RPE 10
3A
Leg Press
4
8-15 reps
RPE 10
3B
Shrug (Barbell)
4
12-15 reps
RPE 10
3C
Leg Curl
4
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
3
6-12 reps
RPE 10
1B
Standing Calf Raise
3
15-30 reps
RPE 10
2A
Rack Pull (Barbell)
4
6-12 reps
RPE 10
2B
Seated Row (Cable)
4
10-12 reps
RPE 10
2C
Leg Raise (Captain's Chair)
4
AMRAP
RPE 10
3A
Leg Press
4
8-15 reps
RPE 10
3B
Shrug (Barbell)
4
12-15 reps
RPE 10
3C
Leg Curl
4
10-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
RPE 10
1B
Bent Over Row (Barbell)
4
6-12 reps
RPE 10
1C
Calf Raise (Bodyweight)
4
AMRAP
RPE 8
2A
Hammer Curl
4
8-12 reps
RPE 10
2B
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
2C
Pec Fly (Dumbbell)
4
10-15 reps
RPE 10
2D
Neck Extension
4
25-30 reps
RPE 10
3A
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 10
3B
Sit Up
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
RPE 10
1B
Bent Over Row (Barbell)
4
6-12 reps
RPE 10
1C
Calf Raise (Bodyweight)
4
AMRAP
RPE 8
2A
Hammer Curl
4
8-12 reps
RPE 10
2B
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
2C
Pec Fly (Dumbbell)
4
10-15 reps
RPE 10
2D
Neck Extension
4
25-30 reps
RPE 10
3A
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 10
3B
Sit Up
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
RPE 10
1B
Bent Over Row (Barbell)
4
6-12 reps
RPE 10
1C
Calf Raise (Bodyweight)
4
AMRAP
RPE 8
2A
Hammer Curl
4
8-12 reps
RPE 10
2B
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
2C
Pec Fly (Dumbbell)
4
10-15 reps
RPE 10
2D
Neck Extension
4
25-30 reps
RPE 10
3A
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 10
3B
Sit Up
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
RPE 10
1B
Bent Over Row (Barbell)
4
6-12 reps
RPE 10
1C
Calf Raise (Bodyweight)
4
AMRAP
RPE 8
2A
Hammer Curl
4
8-12 reps
RPE 10
2B
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
2C
Pec Fly (Dumbbell)
4
10-15 reps
RPE 10
2D
Neck Extension
4
25-30 reps
RPE 10
3A
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 10
3B
Sit Up
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
RPE 10
1B
Bent Over Row (Barbell)
4
6-12 reps
RPE 10
1C
Calf Raise (Bodyweight)
4
AMRAP
RPE 8
2A
Hammer Curl
4
8-12 reps
RPE 10
2B
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
2C
Pec Fly (Dumbbell)
4
10-15 reps
RPE 10
2D
Neck Extension
4
25-30 reps
RPE 10
3A
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 10
3B
Sit Up
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
RPE 10
1B
Bent Over Row (Barbell)
4
6-12 reps
RPE 10
1C
Calf Raise (Bodyweight)
4
AMRAP
RPE 8
2A
Hammer Curl
4
8-12 reps
RPE 10
2B
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
2C
Pec Fly (Dumbbell)
4
10-15 reps
RPE 10
2D
Neck Extension
4
25-30 reps
RPE 10
3A
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 10
3B
Sit Up
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
RPE 10
1B
Bent Over Row (Barbell)
4
6-12 reps
RPE 10
1C
Calf Raise (Bodyweight)
4
AMRAP
RPE 8
2A
Hammer Curl
4
8-12 reps
RPE 10
2B
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
2C
Pec Fly (Dumbbell)
4
10-15 reps
RPE 10
2D
Neck Extension
4
25-30 reps
RPE 10
3A
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 10
3B
Sit Up
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
RPE 10
1B
Bent Over Row (Barbell)
4
6-12 reps
RPE 10
1C
Calf Raise (Bodyweight)
4
AMRAP
RPE 8
2A
Hammer Curl
4
8-12 reps
RPE 10
2B
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
2C
Pec Fly (Dumbbell)
4
10-15 reps
RPE 10
2D
Neck Extension
4
25-30 reps
RPE 10
3A
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 10
3B
Sit Up
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
RPE 10
1B
Bent Over Row (Barbell)
4
6-12 reps
RPE 10
1C
Calf Raise (Bodyweight)
4
AMRAP
RPE 8
2A
Hammer Curl
4
8-12 reps
RPE 10
2B
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
2C
Pec Fly (Dumbbell)
4
10-15 reps
RPE 10
2D
Neck Extension
4
25-30 reps
RPE 10
3A
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 10
3B
Sit Up
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
RPE 10
1B
Bent Over Row (Barbell)
4
6-12 reps
RPE 10
1C
Calf Raise (Bodyweight)
4
AMRAP
RPE 8
2A
Hammer Curl
4
8-12 reps
RPE 10
2B
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
2C
Pec Fly (Dumbbell)
4
10-15 reps
RPE 10
2D
Neck Extension
4
25-30 reps
RPE 10
3A
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 10
3B
Sit Up
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
RPE 10
1B
Bent Over Row (Barbell)
4
6-12 reps
RPE 10
1C
Calf Raise (Bodyweight)
4
AMRAP
RPE 8
2A
Hammer Curl
4
8-12 reps
RPE 10
2B
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
2C
Pec Fly (Dumbbell)
4
10-15 reps
RPE 10
2D
Neck Extension
4
25-30 reps
RPE 10
3A
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 10
3B
Sit Up
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
RPE 10
1B
Bent Over Row (Barbell)
4
6-12 reps
RPE 10
1C
Calf Raise (Bodyweight)
4
AMRAP
RPE 8
2A
Hammer Curl
4
8-12 reps
RPE 10
2B
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
2C
Pec Fly (Dumbbell)
4
10-15 reps
RPE 10
2D
Neck Extension
4
25-30 reps
RPE 10
3A
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 10
3B
Sit Up
3
AMRAP
RPE 10
Week 1
1 / 12 Weeks
Day 1
1A
Dip (Weighted)4 Sets
6-12 Reps
@10
1B
Inverted Row4 Sets
AMRAP
@10
1C
Standing Calf Raise4 Sets
15-30 Reps
@8
2A
Overhead Press (Barbell)3 Sets
6-10 Reps
@10
2B
Chin-Up (Weighted)3 Sets
5 Reps
@10
2C
Russian Twist3 Sets
12-15 Reps
@10
2D
Calf Raise (Bodyweight)3 Sets
AMRAP
@8
3A
Skull Crusher4 Sets
8-12 Reps
@10
3B
Bicep Curl (EZ Bar)4 Sets
8-12 Reps
@10
3C
Neck Curl4 Sets
15-20 Reps
@8
4A
Push Up3 Sets
AMRAP
@10
Day 2
1
Zercher Squat (Barbell)1 Set
6-10 Reps
@10
2A
Romanian Deadlift (Barbell)4 Sets
8-12 Reps
@10
2B
Farmer's Walk (Weighted)4 Sets
1 Reps
@10
2C
Leg Raise (Captain's Chair)4 Sets
AMRAP
@8
3A
Bulgarian Split Squat (Dumbbell)3 Sets
10-15 Reps
@10
3B
Shrug (Dumbbell)3 Sets
15 Reps
@10
3C
Seated Calf Raise3 Sets
15 Reps
@10
3D
Neck Extension3 Sets
15-20 Reps
@8
Day 3
1A
Barbell Row4 Sets
6-12 Reps
@10
1B
Push Up4 Sets
AMRAP
@10
1C
Abs Crunch (Bodyweight)4 Sets
AMRAP
@10
2A
Pullover (EZ Bar)3 Sets
6-12 Reps
@10
2B
Spider Curl3 Sets
6-10 Reps
@10
2C
Lateral Raise (Dumbbell)3 Sets
8-12 Reps
@10
3A
Upright Row (Barbell)4 Sets
10-15 Reps
@10
3B
Neck Curl4 Sets
15-20 Reps
@10
3C
Windshield Wipers4 Sets
AMRAP
@10
4
Pull-Up (Bodyweight)3 Sets
AMRAP
@10
Day 4
1A
Good Morning3 Sets
6-12 Reps
@10
1B
Standing Calf Raise3 Sets
15-30 Reps
@10
2A
Rack Pull (Barbell)4 Sets
6-12 Reps
@10
2B
Seated Row (Cable)4 Sets
10-12 Reps
@10
2C
Leg Raise (Captain's Chair)4 Sets
AMRAP
@10
3A
Leg Press4 Sets
8-15 Reps
@10
3B
Shrug (Barbell)4 Sets
12-15 Reps
@10
3C
Leg Curl4 Sets
10-20 Reps
@10
Day 5
1A
Bench Press (Close Grip)4 Sets
6-10 Reps
@10
1B
Bent Over Row (Barbell)4 Sets
6-12 Reps
@10
1C
Calf Raise (Bodyweight)4 Sets
AMRAP
@8
2A
Hammer Curl4 Sets
8-12 Reps
@10
2B
Pull-Up (Bodyweight)4 Sets
AMRAP
@10
2C
Pec Fly (Dumbbell)4 Sets
10-15 Reps
@10
2D
Neck Extension4 Sets
25-30 Reps
@10
3A
Tricep Rope Push Down (Cable)3 Sets
10-15 Reps
@10
3B
Sit Up3 Sets
AMRAP
@10