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Greg’s training program

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Program Description

Novice friendly basic program

Program Overview

  • Level
    Novice
  • Goal
    Athletics, Bodybuilding, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    10 weeks
  • Time Per Workout
    40 minutes
  • Created
    Dec 03, 2024 08:17
  • Last Edited
    Jun 18, 2025 12:39

Summary

Greg’s Training Program is a comprehensive 10-week journey designed to build strength and enhance muscle definition through a structured 4-day weekly routine. This program focuses on compound movements like barbell squats and bodyweight pull-ups, ensuring a balanced approach to both upper and lower body development. Each session incorporates a mix of intensity levels, allowing you to progressively challenge yourself while honing your technique. Perfect for those looking to elevate their training in a garage gym setting, this program will help you achieve your fitness goals with confidence and consistency.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
10 reps
8 reps
6 reps
RPE 6
RPE 7.5
RPE 10
2
Romanian Deadlift (Dumbbell)
1
2
1
12 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Back Extension
1
2
10 reps
12 reps
RPE 7
RPE 9.5
4
Cable Crunch
1
1
1
16 reps
16 reps
16 reps
RPE 6.5
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
10 reps
8 reps
6 reps
RPE 6
RPE 7.5
RPE 10
2
Romanian Deadlift (Dumbbell)
1
2
1
12 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Back Extension
1
2
10 reps
12 reps
RPE 7
RPE 9.5
4
Cable Crunch
1
1
1
16 reps
16 reps
16 reps
RPE 6.5
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
10 reps
8 reps
6 reps
RPE 6
RPE 7.5
RPE 10
2
Romanian Deadlift (Dumbbell)
1
2
1
12 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Back Extension
1
2
10 reps
12 reps
RPE 7
RPE 9.5
4
Cable Crunch
1
1
1
16 reps
16 reps
16 reps
RPE 6.5
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
10 reps
8 reps
6 reps
RPE 6
RPE 7.5
RPE 10
2
Romanian Deadlift (Dumbbell)
1
2
1
12 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Back Extension
1
2
10 reps
12 reps
RPE 7
RPE 9.5
4
Cable Crunch
1
1
1
16 reps
16 reps
16 reps
RPE 6.5
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
10 reps
8 reps
6 reps
RPE 6
RPE 7.5
RPE 10
2
Romanian Deadlift (Dumbbell)
1
2
1
12 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Back Extension
1
2
10 reps
12 reps
RPE 7
RPE 9.5
4
Cable Crunch
1
1
1
16 reps
16 reps
16 reps
RPE 6.5
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
10 reps
8 reps
6 reps
RPE 6
RPE 7.5
RPE 10
2
Romanian Deadlift (Dumbbell)
1
2
1
12 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Back Extension
1
2
10 reps
12 reps
RPE 7
RPE 9.5
4
Cable Crunch
1
1
1
16 reps
16 reps
16 reps
RPE 6.5
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
10 reps
8 reps
6 reps
RPE 6
RPE 7.5
RPE 10
2
Romanian Deadlift (Dumbbell)
1
2
1
12 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Back Extension
1
2
10 reps
12 reps
RPE 7
RPE 9.5
4
Cable Crunch
1
1
1
16 reps
16 reps
16 reps
RPE 6.5
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
10 reps
8 reps
6 reps
RPE 6
RPE 7.5
RPE 10
2
Romanian Deadlift (Dumbbell)
1
2
1
12 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Back Extension
1
2
10 reps
12 reps
RPE 7
RPE 9.5
4
Cable Crunch
1
1
1
16 reps
16 reps
16 reps
RPE 6.5
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
10 reps
8 reps
6 reps
RPE 6
RPE 7.5
RPE 10
2
Romanian Deadlift (Dumbbell)
1
2
1
12 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Back Extension
1
2
10 reps
12 reps
RPE 7
RPE 9.5
4
Cable Crunch
1
1
1
16 reps
16 reps
16 reps
RPE 6.5
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
10 reps
8 reps
6 reps
RPE 6
RPE 7.5
RPE 10
2
Romanian Deadlift (Dumbbell)
1
2
1
12 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Back Extension
1
2
10 reps
12 reps
RPE 7
RPE 9.5
4
Cable Crunch
1
1
1
16 reps
16 reps
16 reps
RPE 6.5
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8-8.5
RPE 9-10
RPE 9.5-10
2
Dip (Bodyweight)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 6.5
RPE 8
RPE 9.5
3
Seated Row (Cable)
1
2
12 reps
10 reps
RPE 6.5
RPE 9.5
4
Incline Chest Press (Machine)
1
1
12 reps
12 reps
RPE 7
RPE 9.5
5A
Suitcase Carry
3
1 mins
-
5B
Upright Row (Dumbbell)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8-8.5
RPE 9-10
RPE 9.5-10
2
Dip (Bodyweight)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 6.5
RPE 8
RPE 9.5
3
Seated Row (Cable)
1
2
12 reps
10 reps
RPE 6.5
RPE 9.5
4
Incline Chest Press (Machine)
1
1
12 reps
12 reps
RPE 7
RPE 9.5
5A
Suitcase Carry
3
1 mins
-
5B
Upright Row (Dumbbell)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8-8.5
RPE 9-10
RPE 9.5-10
2
Dip (Bodyweight)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 6.5
RPE 8
RPE 9.5
3
Seated Row (Cable)
1
2
12 reps
10 reps
RPE 6.5
RPE 9.5
4
Incline Chest Press (Machine)
1
1
12 reps
12 reps
RPE 7
RPE 9.5
5A
Suitcase Carry
3
1 mins
-
5B
Upright Row (Dumbbell)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8-8.5
RPE 9-10
RPE 9.5-10
2
Dip (Bodyweight)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 6.5
RPE 8
RPE 9.5
3
Seated Row (Cable)
1
2
12 reps
10 reps
RPE 6.5
RPE 9.5
4
Incline Chest Press (Machine)
1
1
12 reps
12 reps
RPE 7
RPE 9.5
5A
Suitcase Carry
3
1 mins
-
5B
Upright Row (Dumbbell)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8-8.5
RPE 9-10
RPE 9.5-10
2
Dip (Bodyweight)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 6.5
RPE 8
RPE 9.5
3
Seated Row (Cable)
1
2
12 reps
10 reps
RPE 6.5
RPE 9.5
4
Incline Chest Press (Machine)
1
1
12 reps
12 reps
RPE 7
RPE 9.5
5A
Suitcase Carry
3
1 mins
-
5B
Upright Row (Dumbbell)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8-8.5
RPE 9-10
RPE 9.5-10
2
Dip (Bodyweight)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 6.5
RPE 8
RPE 9.5
3
Seated Row (Cable)
1
2
12 reps
10 reps
RPE 6.5
RPE 9.5
4
Incline Chest Press (Machine)
1
1
12 reps
12 reps
RPE 7
RPE 9.5
5A
Suitcase Carry
3
1 mins
-
5B
Upright Row (Dumbbell)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8-8.5
RPE 9-10
RPE 9.5-10
2
Dip (Bodyweight)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 6.5
RPE 8
RPE 9.5
3
Seated Row (Cable)
1
2
12 reps
10 reps
RPE 6.5
RPE 9.5
4
Incline Chest Press (Machine)
1
1
12 reps
12 reps
RPE 7
RPE 9.5
5A
Suitcase Carry
3
1 mins
-
5B
Upright Row (Dumbbell)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8-8.5
RPE 9-10
RPE 9.5-10
2
Dip (Bodyweight)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 6.5
RPE 8
RPE 9.5
3
Seated Row (Cable)
1
2
12 reps
10 reps
RPE 6.5
RPE 9.5
4
Incline Chest Press (Machine)
1
1
12 reps
12 reps
RPE 7
RPE 9.5
5A
Suitcase Carry
3
1 mins
-
5B
Upright Row (Dumbbell)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8-8.5
RPE 9-10
RPE 9.5-10
2
Dip (Bodyweight)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 6.5
RPE 8
RPE 9.5
3
Seated Row (Cable)
1
2
12 reps
10 reps
RPE 6.5
RPE 9.5
4
Incline Chest Press (Machine)
1
1
12 reps
12 reps
RPE 7
RPE 9.5
5A
Suitcase Carry
3
1 mins
-
5B
Upright Row (Dumbbell)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8-8.5
RPE 9-10
RPE 9.5-10
2
Dip (Bodyweight)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 6.5
RPE 8
RPE 9.5
3
Seated Row (Cable)
1
2
12 reps
10 reps
RPE 6.5
RPE 9.5
4
Incline Chest Press (Machine)
1
1
12 reps
12 reps
RPE 7
RPE 9.5
5A
Suitcase Carry
3
1 mins
-
5B
Upright Row (Dumbbell)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
6 reps
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
2
Hip Abductor (Machine)
2
AMRAP
RPE 10
3
Hip Adductor (Machine)
2
AMRAP
RPE 10
4
Cable Crunch
1
2
AMRAP
AMRAP
RPE 6.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
6 reps
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
2
Hip Abductor (Machine)
2
AMRAP
RPE 10
3
Hip Adductor (Machine)
2
AMRAP
RPE 10
4
Cable Crunch
1
2
AMRAP
AMRAP
RPE 6.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
6 reps
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
2
Hip Abductor (Machine)
2
AMRAP
RPE 10
3
Hip Adductor (Machine)
2
AMRAP
RPE 10
4
Cable Crunch
1
2
AMRAP
AMRAP
RPE 6.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
6 reps
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
2
Hip Abductor (Machine)
2
AMRAP
RPE 10
3
Hip Adductor (Machine)
2
AMRAP
RPE 10
4
Cable Crunch
1
2
AMRAP
AMRAP
RPE 6.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
6 reps
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
2
Hip Abductor (Machine)
2
AMRAP
RPE 10
3
Hip Adductor (Machine)
2
AMRAP
RPE 10
4
Cable Crunch
1
2
AMRAP
AMRAP
RPE 6.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
6 reps
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
2
Hip Abductor (Machine)
2
AMRAP
RPE 10
3
Hip Adductor (Machine)
2
AMRAP
RPE 10
4
Cable Crunch
1
2
AMRAP
AMRAP
RPE 6.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
6 reps
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
2
Hip Abductor (Machine)
2
AMRAP
RPE 10
3
Hip Adductor (Machine)
2
AMRAP
RPE 10
4
Cable Crunch
1
2
AMRAP
AMRAP
RPE 6.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
6 reps
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
2
Hip Abductor (Machine)
2
AMRAP
RPE 10
3
Hip Adductor (Machine)
2
AMRAP
RPE 10
4
Cable Crunch
1
2
AMRAP
AMRAP
RPE 6.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
6 reps
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
2
Hip Abductor (Machine)
2
AMRAP
RPE 10
3
Hip Adductor (Machine)
2
AMRAP
RPE 10
4
Cable Crunch
1
2
AMRAP
AMRAP
RPE 6.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
6 reps
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
2
Hip Abductor (Machine)
2
AMRAP
RPE 10
3
Hip Adductor (Machine)
2
AMRAP
RPE 10
4
Cable Crunch
1
2
AMRAP
AMRAP
RPE 6.5
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
2
AMRAP
AMRAP
RPE 7
RPE 9.5
2
Chest Press (Machine)
1
2
12 reps
10 reps
RPE 6
RPE 8.5
3
Bayesian Curl
1
2
AMRAP
AMRAP
RPE 7
RPE 10
4
Tricep Rope Push Down (Cable)
1
2
10 reps
12 reps
RPE 6.5
RPE 8
5
Leg Raise (Captain's Chair)
1
2
AMRAP
AMRAP
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
2
AMRAP
AMRAP
RPE 7
RPE 9.5
2
Chest Press (Machine)
1
2
12 reps
10 reps
RPE 6
RPE 8.5
3
Bayesian Curl
1
2
AMRAP
AMRAP
RPE 7
RPE 10
4
Tricep Rope Push Down (Cable)
1
2
10 reps
12 reps
RPE 6.5
RPE 8
5
Leg Raise (Captain's Chair)
1
2
AMRAP
AMRAP
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
2
AMRAP
AMRAP
RPE 7
RPE 9.5
2
Chest Press (Machine)
1
2
12 reps
10 reps
RPE 6
RPE 8.5
3
Bayesian Curl
1
2
AMRAP
AMRAP
RPE 7
RPE 10
4
Tricep Rope Push Down (Cable)
1
2
10 reps
12 reps
RPE 6.5
RPE 8
5
Leg Raise (Captain's Chair)
1
2
AMRAP
AMRAP
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
2
AMRAP
AMRAP
RPE 7
RPE 9.5
2
Chest Press (Machine)
1
2
12 reps
10 reps
RPE 6
RPE 8.5
3
Bayesian Curl
1
2
AMRAP
AMRAP
RPE 7
RPE 10
4
Tricep Rope Push Down (Cable)
1
2
10 reps
12 reps
RPE 6.5
RPE 8
5
Leg Raise (Captain's Chair)
1
2
AMRAP
AMRAP
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
2
AMRAP
AMRAP
RPE 7
RPE 9.5
2
Chest Press (Machine)
1
2
12 reps
10 reps
RPE 6
RPE 8.5
3
Bayesian Curl
1
2
AMRAP
AMRAP
RPE 7
RPE 10
4
Tricep Rope Push Down (Cable)
1
2
10 reps
12 reps
RPE 6.5
RPE 8
5
Leg Raise (Captain's Chair)
1
2
AMRAP
AMRAP
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
2
AMRAP
AMRAP
RPE 7
RPE 9.5
2
Chest Press (Machine)
1
2
12 reps
10 reps
RPE 6
RPE 8.5
3
Bayesian Curl
1
2
AMRAP
AMRAP
RPE 7
RPE 10
4
Tricep Rope Push Down (Cable)
1
2
10 reps
12 reps
RPE 6.5
RPE 8
5
Leg Raise (Captain's Chair)
1
2
AMRAP
AMRAP
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
2
AMRAP
AMRAP
RPE 7
RPE 9.5
2
Chest Press (Machine)
1
2
12 reps
10 reps
RPE 6
RPE 8.5
3
Bayesian Curl
1
2
AMRAP
AMRAP
RPE 7
RPE 10
4
Tricep Rope Push Down (Cable)
1
2
10 reps
12 reps
RPE 6.5
RPE 8
5
Leg Raise (Captain's Chair)
1
2
AMRAP
AMRAP
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
2
AMRAP
AMRAP
RPE 7
RPE 9.5
2
Chest Press (Machine)
1
2
12 reps
10 reps
RPE 6
RPE 8.5
3
Bayesian Curl
1
2
AMRAP
AMRAP
RPE 7
RPE 10
4
Tricep Rope Push Down (Cable)
1
2
10 reps
12 reps
RPE 6.5
RPE 8
5
Leg Raise (Captain's Chair)
1
2
AMRAP
AMRAP
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
2
AMRAP
AMRAP
RPE 7
RPE 9.5
2
Chest Press (Machine)
1
2
12 reps
10 reps
RPE 6
RPE 8.5
3
Bayesian Curl
1
2
AMRAP
AMRAP
RPE 7
RPE 10
4
Tricep Rope Push Down (Cable)
1
2
10 reps
12 reps
RPE 6.5
RPE 8
5
Leg Raise (Captain's Chair)
1
2
AMRAP
AMRAP
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
2
AMRAP
AMRAP
RPE 7
RPE 9.5
2
Chest Press (Machine)
1
2
12 reps
10 reps
RPE 6
RPE 8.5
3
Bayesian Curl
1
2
AMRAP
AMRAP
RPE 7
RPE 10
4
Tricep Rope Push Down (Cable)
1
2
10 reps
12 reps
RPE 6.5
RPE 8
5
Leg Raise (Captain's Chair)
1
2
AMRAP
AMRAP
RPE 7
RPE 8
Week 1
1 / 10 Weeks
Day 1
1
Squat (Barbell)
1 Set
2 Sets
1 Set
10 Reps
8 Reps
6 Reps
@6
@7.5
@10
2
Romanian Deadlift (Dumbbell)
1 Set
2 Sets
1 Set
12 Reps
10 Reps
10 Reps
@6
@8
@10
3
Back Extension
1 Set
2 Sets
10 Reps
12 Reps
@7
@9.5
4
Cable Crunch
1 Set
1 Set
1 Set
16 Reps
16 Reps
16 Reps
@6.5
@9
@10
Day 2
1
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@8-8.5
@9-10
@9.5-10
2
Dip (Bodyweight)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@6.5
@8
@9.5
3
Seated Row (Cable)
1 Set
2 Sets
12 Reps
10 Reps
@6.5
@9.5
4
Incline Chest Press (Machine)
1 Set
1 Set
12 Reps
12 Reps
@7
@9.5
5A
Suitcase Carry
3 Sets
1 mins
-
5B
Upright Row (Dumbbell)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@7
@8
@8.5
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
2 Sets
6 Reps
6 Reps
6 Reps
6 Reps
@6
@7
@8
@8.5
2
Hip Abductor (Machine)
2 Sets
AMRAP
@10
3
Hip Adductor (Machine)
2 Sets
AMRAP
@10
4
Cable Crunch
1 Set
2 Sets
AMRAP
AMRAP
@6.5
@9.5
Day 4
1
Pull-Up (Bodyweight)
1 Set
2 Sets
AMRAP
AMRAP
@7
@9.5
2
Chest Press (Machine)
1 Set
2 Sets
12 Reps
10 Reps
@6
@8.5
3
Bayesian Curl
1 Set
2 Sets
AMRAP
AMRAP
@7
@10
4
Tricep Rope Push Down (Cable)
1 Set
2 Sets
10 Reps
12 Reps
@6.5
@8
5
Leg Raise (Captain's Chair)
1 Set
2 Sets
AMRAP
AMRAP
@7
@8