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BoostcampPNG

RitFit Rampage V2

by Desmond D.

Program Description

Full Body training.

Program Overview

  • Level
    Novice, Intermediate, Beginner, Advanced
  • Goal
    Bodybuilding, Athletics, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    16 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 12, 2025 09:45
  • Last Edited
    Dec 13, 2025 02:21
Muscle Engagement
Front
Back
MuscleSet
Abs
12.3%
Front Delts
11%
Triceps
11%
Upper Back
11%
Calves
9.6%
Chest
8.2%
Biceps
8.2%
Middle Delts
6.8%
Lats
5.5%
Rear Delts
4.1%
Quadriceps
2.7%
Glutes
2.7%
Hamstrings
2.7%
Forearms
2.7%
Adductors
1.4%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Incline Bench Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Guillotine Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
4
Bent Over Row (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
5
Close Grip Chin Up
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
6
Bench Press Reverse Grip
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
7
Wide Grip Pull-Up
4
AMRAP
RPE 9
8
Rear Delt Fly (Cable)
1
1
2
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
9
Shrug (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
10
Chest Fly (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
11
Seated Overhead Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
12
Lateral Raise (Cable)
1
1
2
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
13
Bicep Curl (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
14
Bench Press (Close Grip)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
15
Bicep Curl (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
16
Overhead Tricep Extension (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
17
Hanging Leg Raise
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Incline Bench Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Guillotine Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
4
Bent Over Row (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
5
Close Grip Chin Up
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
6
Bench Press Reverse Grip
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
7
Wide Grip Pull-Up
4
AMRAP
RPE 9
8
Rear Delt Fly (Cable)
1
1
2
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
9
Shrug (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
10
Chest Fly (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
11
Seated Overhead Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
12
Lateral Raise (Cable)
1
1
2
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
13
Bicep Curl (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
14
Bench Press (Close Grip)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
15
Bicep Curl (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
16
Overhead Tricep Extension (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
17
Hanging Leg Raise
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Incline Bench Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Guillotine Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
4
Bent Over Row (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
5
Close Grip Chin Up
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
6
Bench Press Reverse Grip
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
7
Wide Grip Pull-Up
4
AMRAP
RPE 9
8
Rear Delt Fly (Cable)
1
1
2
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
9
Shrug (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
10
Chest Fly (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
11
Seated Overhead Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
12
Lateral Raise (Cable)
1
1
2
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
13
Bicep Curl (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
14
Bench Press (Close Grip)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
15
Bicep Curl (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
16
Overhead Tricep Extension (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
17
Hanging Leg Raise
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Incline Bench Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Guillotine Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
4
Bent Over Row (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
5
Close Grip Chin Up
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
6
Bench Press Reverse Grip
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
7
Wide Grip Pull-Up
4
AMRAP
RPE 9
8
Rear Delt Fly (Cable)
1
1
2
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
9
Shrug (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
10
Chest Fly (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
11
Seated Overhead Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
12
Lateral Raise (Cable)
1
1
2
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
13
Bicep Curl (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
14
Bench Press (Close Grip)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
15
Bicep Curl (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
16
Overhead Tricep Extension (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
17
Hanging Leg Raise
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Incline Bench Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Guillotine Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
4
Bent Over Row (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
5
Close Grip Chin Up
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
6
Bench Press Reverse Grip
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
7
Wide Grip Pull-Up
4
AMRAP
RPE 9
8
Rear Delt Fly (Cable)
1
1
2
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
9
Shrug (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
10
Chest Fly (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
11
Seated Overhead Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
12
Lateral Raise (Cable)
1
1
2
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
13
Bicep Curl (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
14
Bench Press (Close Grip)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
15
Bicep Curl (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
16
Overhead Tricep Extension (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
17
Hanging Leg Raise
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Incline Bench Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Guillotine Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
4
Bent Over Row (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
5
Close Grip Chin Up
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
6
Bench Press Reverse Grip
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
7
Wide Grip Pull-Up
4
AMRAP
RPE 9
8
Rear Delt Fly (Cable)
1
1
2
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
9
Shrug (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
10
Chest Fly (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
11
Seated Overhead Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
12
Lateral Raise (Cable)
1
1
2
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
13
Bicep Curl (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
14
Bench Press (Close Grip)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
15
Bicep Curl (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
16
Overhead Tricep Extension (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
17
Hanging Leg Raise
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Incline Bench Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Guillotine Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
4
Bent Over Row (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
5
Close Grip Chin Up
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
6
Bench Press Reverse Grip
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
7
Wide Grip Pull-Up
4
AMRAP
RPE 9
8
Rear Delt Fly (Cable)
1
1
2
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
9
Shrug (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
10
Chest Fly (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
11
Seated Overhead Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
12
Lateral Raise (Cable)
1
1
2
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
13
Bicep Curl (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
14
Bench Press (Close Grip)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
15
Bicep Curl (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
16
Overhead Tricep Extension (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
17
Hanging Leg Raise
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Incline Bench Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Guillotine Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
4
Bent Over Row (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
5
Close Grip Chin Up
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
6
Bench Press Reverse Grip
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
7
Wide Grip Pull-Up
4
AMRAP
RPE 9
8
Rear Delt Fly (Cable)
1
1
2
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
9
Shrug (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
10
Chest Fly (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
11
Seated Overhead Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
12
Lateral Raise (Cable)
1
1
2
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
13
Bicep Curl (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
14
Bench Press (Close Grip)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
15
Bicep Curl (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
16
Overhead Tricep Extension (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
17
Hanging Leg Raise
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Incline Bench Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Guillotine Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
4
Bent Over Row (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
5
Close Grip Chin Up
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
6
Bench Press Reverse Grip
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
7
Wide Grip Pull-Up
4
AMRAP
RPE 9
8
Rear Delt Fly (Cable)
1
1
2
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
9
Shrug (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
10
Chest Fly (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
11
Seated Overhead Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
12
Lateral Raise (Cable)
1
1
2
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
13
Bicep Curl (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
14
Bench Press (Close Grip)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
15
Bicep Curl (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
16
Overhead Tricep Extension (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
17
Hanging Leg Raise
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Incline Bench Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Guillotine Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
4
Bent Over Row (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
5
Close Grip Chin Up
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
6
Bench Press Reverse Grip
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
7
Wide Grip Pull-Up
4
AMRAP
RPE 9
8
Rear Delt Fly (Cable)
1
1
2
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
9
Shrug (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
10
Chest Fly (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
11
Seated Overhead Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
12
Lateral Raise (Cable)
1
1
2
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
13
Bicep Curl (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
14
Bench Press (Close Grip)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
15
Bicep Curl (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
16
Overhead Tricep Extension (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
17
Hanging Leg Raise
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Incline Bench Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Guillotine Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
4
Bent Over Row (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
5
Close Grip Chin Up
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
6
Bench Press Reverse Grip
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
7
Wide Grip Pull-Up
4
AMRAP
RPE 9
8
Rear Delt Fly (Cable)
1
1
2
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
9
Shrug (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
10
Chest Fly (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
11
Seated Overhead Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
12
Lateral Raise (Cable)
1
1
2
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
13
Bicep Curl (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
14
Bench Press (Close Grip)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
15
Bicep Curl (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
16
Overhead Tricep Extension (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
17
Hanging Leg Raise
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Incline Bench Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Guillotine Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
4
Bent Over Row (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
5
Close Grip Chin Up
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
6
Bench Press Reverse Grip
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
7
Wide Grip Pull-Up
4
AMRAP
RPE 9
8
Rear Delt Fly (Cable)
1
1
2
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
9
Shrug (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
10
Chest Fly (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
11
Seated Overhead Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
12
Lateral Raise (Cable)
1
1
2
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
13
Bicep Curl (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
14
Bench Press (Close Grip)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
15
Bicep Curl (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
16
Overhead Tricep Extension (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
17
Hanging Leg Raise
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Incline Bench Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Guillotine Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
4
Bent Over Row (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
5
Close Grip Chin Up
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
6
Bench Press Reverse Grip
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
7
Wide Grip Pull-Up
4
AMRAP
RPE 9
8
Rear Delt Fly (Cable)
1
1
2
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
9
Shrug (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
10
Chest Fly (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
11
Seated Overhead Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
12
Lateral Raise (Cable)
1
1
2
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
13
Bicep Curl (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
14
Bench Press (Close Grip)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
15
Bicep Curl (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
16
Overhead Tricep Extension (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
17
Hanging Leg Raise
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Incline Bench Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Guillotine Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
4
Bent Over Row (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
5
Close Grip Chin Up
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
6
Bench Press Reverse Grip
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
7
Wide Grip Pull-Up
4
AMRAP
RPE 9
8
Rear Delt Fly (Cable)
1
1
2
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
9
Shrug (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
10
Chest Fly (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
11
Seated Overhead Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
12
Lateral Raise (Cable)
1
1
2
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
13
Bicep Curl (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
14
Bench Press (Close Grip)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
15
Bicep Curl (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
16
Overhead Tricep Extension (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
17
Hanging Leg Raise
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Incline Bench Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Guillotine Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
4
Bent Over Row (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
5
Close Grip Chin Up
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
6
Bench Press Reverse Grip
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
7
Wide Grip Pull-Up
4
AMRAP
RPE 9
8
Rear Delt Fly (Cable)
1
1
2
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
9
Shrug (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
10
Chest Fly (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
11
Seated Overhead Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
12
Lateral Raise (Cable)
1
1
2
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
13
Bicep Curl (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
14
Bench Press (Close Grip)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
15
Bicep Curl (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
16
Overhead Tricep Extension (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
17
Hanging Leg Raise
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Incline Bench Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Guillotine Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
4
Bent Over Row (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
5
Close Grip Chin Up
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
6
Bench Press Reverse Grip
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
7
Wide Grip Pull-Up
4
AMRAP
RPE 9
8
Rear Delt Fly (Cable)
1
1
2
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
9
Shrug (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
10
Chest Fly (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
11
Seated Overhead Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
12
Lateral Raise (Cable)
1
1
2
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
13
Bicep Curl (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
14
Bench Press (Close Grip)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
15
Bicep Curl (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
16
Overhead Tricep Extension (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
17
Hanging Leg Raise
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
10
10 reps
RPE 8
2
Seated Calf Raise
4
6-8 reps
RPE 8
3
Dragon Fly
4
AMRAP
RPE 9
4
Hanging Leg Raise
4
AMRAP
RPE 9
5
Cable Crunch
4
6-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
10
10 reps
RPE 8
2
Seated Calf Raise
4
6-8 reps
RPE 8
3
Dragon Fly
4
AMRAP
RPE 9
4
Hanging Leg Raise
4
AMRAP
RPE 9
5
Cable Crunch
4
6-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
10
10 reps
RPE 8
2
Seated Calf Raise
4
6-8 reps
RPE 8
3
Dragon Fly
4
AMRAP
RPE 9
4
Hanging Leg Raise
4
AMRAP
RPE 9
5
Cable Crunch
4
6-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
10
10 reps
RPE 8
2
Seated Calf Raise
4
6-8 reps
RPE 8
3
Dragon Fly
4
AMRAP
RPE 9
4
Hanging Leg Raise
4
AMRAP
RPE 9
5
Cable Crunch
4
6-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
10
10 reps
RPE 8
2
Seated Calf Raise
4
6-8 reps
RPE 8
3
Dragon Fly
4
AMRAP
RPE 9
4
Hanging Leg Raise
4
AMRAP
RPE 9
5
Cable Crunch
4
6-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
10
10 reps
RPE 8
2
Seated Calf Raise
4
6-8 reps
RPE 8
3
Dragon Fly
4
AMRAP
RPE 9
4
Hanging Leg Raise
4
AMRAP
RPE 9
5
Cable Crunch
4
6-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
10
10 reps
RPE 8
2
Seated Calf Raise
4
6-8 reps
RPE 8
3
Dragon Fly
4
AMRAP
RPE 9
4
Hanging Leg Raise
4
AMRAP
RPE 9
5
Cable Crunch
4
6-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
10
10 reps
RPE 8
2
Seated Calf Raise
4
6-8 reps
RPE 8
3
Dragon Fly
4
AMRAP
RPE 9
4
Hanging Leg Raise
4
AMRAP
RPE 9
5
Cable Crunch
4
6-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
10
10 reps
RPE 8
2
Seated Calf Raise
4
6-8 reps
RPE 8
3
Dragon Fly
4
AMRAP
RPE 9
4
Hanging Leg Raise
4
AMRAP
RPE 9
5
Cable Crunch
4
6-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
10
10 reps
RPE 8
2
Seated Calf Raise
4
6-8 reps
RPE 8
3
Dragon Fly
4
AMRAP
RPE 9
4
Hanging Leg Raise
4
AMRAP
RPE 9
5
Cable Crunch
4
6-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
10
10 reps
RPE 8
2
Seated Calf Raise
4
6-8 reps
RPE 8
3
Dragon Fly
4
AMRAP
RPE 9
4
Hanging Leg Raise
4
AMRAP
RPE 9
5
Cable Crunch
4
6-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
10
10 reps
RPE 8
2
Seated Calf Raise
4
6-8 reps
RPE 8
3
Dragon Fly
4
AMRAP
RPE 9
4
Hanging Leg Raise
4
AMRAP
RPE 9
5
Cable Crunch
4
6-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
10
10 reps
RPE 8
2
Seated Calf Raise
4
6-8 reps
RPE 8
3
Dragon Fly
4
AMRAP
RPE 9
4
Hanging Leg Raise
4
AMRAP
RPE 9
5
Cable Crunch
4
6-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
10
10 reps
RPE 8
2
Seated Calf Raise
4
6-8 reps
RPE 8
3
Dragon Fly
4
AMRAP
RPE 9
4
Hanging Leg Raise
4
AMRAP
RPE 9
5
Cable Crunch
4
6-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
10
10 reps
RPE 8
2
Seated Calf Raise
4
6-8 reps
RPE 8
3
Dragon Fly
4
AMRAP
RPE 9
4
Hanging Leg Raise
4
AMRAP
RPE 9
5
Cable Crunch
4
6-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
10
10 reps
RPE 8
2
Seated Calf Raise
4
6-8 reps
RPE 8
3
Dragon Fly
4
AMRAP
RPE 9
4
Hanging Leg Raise
4
AMRAP
RPE 9
5
Cable Crunch
4
6-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Incline Bench Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Guillotine Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
4
Bent Over Row (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
5
Close Grip Chin Up
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
6
Bench Press Reverse Grip
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
7
Wide Grip Pull-Up
4
AMRAP
RPE 9
8
Rear Delt Fly (Cable)
1
1
2
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
9
Shrug (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
10
Chest Fly (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
11
Seated Overhead Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
12
Lateral Raise (Cable)
1
1
2
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
13
Bicep Curl (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
14
Bench Press (Close Grip)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
15
Bicep Curl (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
16
Overhead Tricep Extension (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
17
Hanging Leg Raise
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Incline Bench Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Guillotine Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
4
Bent Over Row (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
5
Close Grip Chin Up
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
6
Bench Press Reverse Grip
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
7
Wide Grip Pull-Up
4
AMRAP
RPE 9
8
Rear Delt Fly (Cable)
1
1
2
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
9
Shrug (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
10
Chest Fly (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
11
Seated Overhead Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
12
Lateral Raise (Cable)
1
1
2
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
13
Bicep Curl (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
14
Bench Press (Close Grip)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
15
Bicep Curl (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
16
Overhead Tricep Extension (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
17
Hanging Leg Raise
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Incline Bench Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Guillotine Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
4
Bent Over Row (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
5
Close Grip Chin Up
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
6
Bench Press Reverse Grip
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
7
Wide Grip Pull-Up
4
AMRAP
RPE 9
8
Rear Delt Fly (Cable)
1
1
2
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
9
Shrug (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
10
Chest Fly (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
11
Seated Overhead Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
12
Lateral Raise (Cable)
1
1
2
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
13
Bicep Curl (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
14
Bench Press (Close Grip)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
15
Bicep Curl (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
16
Overhead Tricep Extension (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
17
Hanging Leg Raise
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Incline Bench Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Guillotine Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
4
Bent Over Row (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
5
Close Grip Chin Up
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
6
Bench Press Reverse Grip
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
7
Wide Grip Pull-Up
4
AMRAP
RPE 9
8
Rear Delt Fly (Cable)
1
1
2
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
9
Shrug (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
10
Chest Fly (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
11
Seated Overhead Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
12
Lateral Raise (Cable)
1
1
2
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
13
Bicep Curl (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
14
Bench Press (Close Grip)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
15
Bicep Curl (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
16
Overhead Tricep Extension (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
17
Hanging Leg Raise
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Incline Bench Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Guillotine Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
4
Bent Over Row (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
5
Close Grip Chin Up
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
6
Bench Press Reverse Grip
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
7
Wide Grip Pull-Up
4
AMRAP
RPE 9
8
Rear Delt Fly (Cable)
1
1
2
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
9
Shrug (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
10
Chest Fly (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
11
Seated Overhead Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
12
Lateral Raise (Cable)
1
1
2
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
13
Bicep Curl (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
14
Bench Press (Close Grip)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
15
Bicep Curl (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
16
Overhead Tricep Extension (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
17
Hanging Leg Raise
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Incline Bench Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Guillotine Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
4
Bent Over Row (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
5
Close Grip Chin Up
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
6
Bench Press Reverse Grip
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
7
Wide Grip Pull-Up
4
AMRAP
RPE 9
8
Rear Delt Fly (Cable)
1
1
2
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
9
Shrug (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
10
Chest Fly (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
11
Seated Overhead Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
12
Lateral Raise (Cable)
1
1
2
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
13
Bicep Curl (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
14
Bench Press (Close Grip)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
15
Bicep Curl (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
16
Overhead Tricep Extension (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
17
Hanging Leg Raise
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Incline Bench Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Guillotine Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
4
Bent Over Row (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
5
Close Grip Chin Up
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
6
Bench Press Reverse Grip
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
7
Wide Grip Pull-Up
4
AMRAP
RPE 9
8
Rear Delt Fly (Cable)
1
1
2
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
9
Shrug (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
10
Chest Fly (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
11
Seated Overhead Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
12
Lateral Raise (Cable)
1
1
2
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
13
Bicep Curl (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
14
Bench Press (Close Grip)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
15
Bicep Curl (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
16
Overhead Tricep Extension (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
17
Hanging Leg Raise
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Incline Bench Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Guillotine Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
4
Bent Over Row (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
5
Close Grip Chin Up
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
6
Bench Press Reverse Grip
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
7
Wide Grip Pull-Up
4
AMRAP
RPE 9
8
Rear Delt Fly (Cable)
1
1
2
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
9
Shrug (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
10
Chest Fly (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
11
Seated Overhead Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
12
Lateral Raise (Cable)
1
1
2
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
13
Bicep Curl (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
14
Bench Press (Close Grip)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
15
Bicep Curl (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
16
Overhead Tricep Extension (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
17
Hanging Leg Raise
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Incline Bench Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Guillotine Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
4
Bent Over Row (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
5
Close Grip Chin Up
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
6
Bench Press Reverse Grip
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
7
Wide Grip Pull-Up
4
AMRAP
RPE 9
8
Rear Delt Fly (Cable)
1
1
2
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
9
Shrug (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
10
Chest Fly (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
11
Seated Overhead Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
12
Lateral Raise (Cable)
1
1
2
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
13
Bicep Curl (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
14
Bench Press (Close Grip)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
15
Bicep Curl (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
16
Overhead Tricep Extension (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
17
Hanging Leg Raise
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Incline Bench Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Guillotine Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
4
Bent Over Row (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
5
Close Grip Chin Up
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
6
Bench Press Reverse Grip
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
7
Wide Grip Pull-Up
4
AMRAP
RPE 9
8
Rear Delt Fly (Cable)
1
1
2
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
9
Shrug (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
10
Chest Fly (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
11
Seated Overhead Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
12
Lateral Raise (Cable)
1
1
2
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
13
Bicep Curl (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
14
Bench Press (Close Grip)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
15
Bicep Curl (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
16
Overhead Tricep Extension (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
17
Hanging Leg Raise
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Incline Bench Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Guillotine Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
4
Bent Over Row (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
5
Close Grip Chin Up
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
6
Bench Press Reverse Grip
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
7
Wide Grip Pull-Up
4
AMRAP
RPE 9
8
Rear Delt Fly (Cable)
1
1
2
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
9
Shrug (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
10
Chest Fly (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
11
Seated Overhead Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
12
Lateral Raise (Cable)
1
1
2
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
13
Bicep Curl (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
14
Bench Press (Close Grip)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
15
Bicep Curl (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
16
Overhead Tricep Extension (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
17
Hanging Leg Raise
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Incline Bench Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Guillotine Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
4
Bent Over Row (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
5
Close Grip Chin Up
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
6
Bench Press Reverse Grip
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
7
Wide Grip Pull-Up
4
AMRAP
RPE 9
8
Rear Delt Fly (Cable)
1
1
2
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
9
Shrug (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
10
Chest Fly (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
11
Seated Overhead Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
12
Lateral Raise (Cable)
1
1
2
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
13
Bicep Curl (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
14
Bench Press (Close Grip)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
15
Bicep Curl (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
16
Overhead Tricep Extension (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
17
Hanging Leg Raise
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Incline Bench Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Guillotine Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
4
Bent Over Row (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
5
Close Grip Chin Up
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
6
Bench Press Reverse Grip
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
7
Wide Grip Pull-Up
4
AMRAP
RPE 9
8
Rear Delt Fly (Cable)
1
1
2
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
9
Shrug (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
10
Chest Fly (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
11
Seated Overhead Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
12
Lateral Raise (Cable)
1
1
2
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
13
Bicep Curl (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
14
Bench Press (Close Grip)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
15
Bicep Curl (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
16
Overhead Tricep Extension (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
17
Hanging Leg Raise
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Incline Bench Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Guillotine Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
4
Bent Over Row (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
5
Close Grip Chin Up
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
6
Bench Press Reverse Grip
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
7
Wide Grip Pull-Up
4
AMRAP
RPE 9
8
Rear Delt Fly (Cable)
1
1
2
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
9
Shrug (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
10
Chest Fly (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
11
Seated Overhead Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
12
Lateral Raise (Cable)
1
1
2
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
13
Bicep Curl (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
14
Bench Press (Close Grip)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
15
Bicep Curl (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
16
Overhead Tricep Extension (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
17
Hanging Leg Raise
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Incline Bench Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Guillotine Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
4
Bent Over Row (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
5
Close Grip Chin Up
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
6
Bench Press Reverse Grip
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
7
Wide Grip Pull-Up
4
AMRAP
RPE 9
8
Rear Delt Fly (Cable)
1
1
2
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
9
Shrug (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
10
Chest Fly (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
11
Seated Overhead Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
12
Lateral Raise (Cable)
1
1
2
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
13
Bicep Curl (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
14
Bench Press (Close Grip)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
15
Bicep Curl (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
16
Overhead Tricep Extension (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
17
Hanging Leg Raise
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Incline Bench Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Guillotine Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
4
Bent Over Row (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
5
Close Grip Chin Up
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
6
Bench Press Reverse Grip
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
7
Wide Grip Pull-Up
4
AMRAP
RPE 9
8
Rear Delt Fly (Cable)
1
1
2
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
9
Shrug (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
10
Chest Fly (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
11
Seated Overhead Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
12
Lateral Raise (Cable)
1
1
2
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
13
Bicep Curl (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
14
Bench Press (Close Grip)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
15
Bicep Curl (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
16
Overhead Tricep Extension (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
17
Hanging Leg Raise
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
10
10 reps
RPE 8
2
Seated Calf Raise
4
6-8 reps
RPE 8
3
Dragon Fly
4
AMRAP
RPE 9
4
Hanging Leg Raise
4
AMRAP
RPE 9
5
Cable Crunch
4
6-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
10
10 reps
RPE 8
2
Seated Calf Raise
4
6-8 reps
RPE 8
3
Dragon Fly
4
AMRAP
RPE 9
4
Hanging Leg Raise
4
AMRAP
RPE 9
5
Cable Crunch
4
6-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
10
10 reps
RPE 8
2
Seated Calf Raise
4
6-8 reps
RPE 8
3
Dragon Fly
4
AMRAP
RPE 9
4
Hanging Leg Raise
4
AMRAP
RPE 9
5
Cable Crunch
4
6-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
10
10 reps
RPE 8
2
Seated Calf Raise
4
6-8 reps
RPE 8
3
Dragon Fly
4
AMRAP
RPE 9
4
Hanging Leg Raise
4
AMRAP
RPE 9
5
Cable Crunch
4
6-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
10
10 reps
RPE 8
2
Seated Calf Raise
4
6-8 reps
RPE 8
3
Dragon Fly
4
AMRAP
RPE 9
4
Hanging Leg Raise
4
AMRAP
RPE 9
5
Cable Crunch
4
6-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
10
10 reps
RPE 8
2
Seated Calf Raise
4
6-8 reps
RPE 8
3
Dragon Fly
4
AMRAP
RPE 9
4
Hanging Leg Raise
4
AMRAP
RPE 9
5
Cable Crunch
4
6-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
10
10 reps
RPE 8
2
Seated Calf Raise
4
6-8 reps
RPE 8
3
Dragon Fly
4
AMRAP
RPE 9
4
Hanging Leg Raise
4
AMRAP
RPE 9
5
Cable Crunch
4
6-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
10
10 reps
RPE 8
2
Seated Calf Raise
4
6-8 reps
RPE 8
3
Dragon Fly
4
AMRAP
RPE 9
4
Hanging Leg Raise
4
AMRAP
RPE 9
5
Cable Crunch
4
6-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
10
10 reps
RPE 8
2
Seated Calf Raise
4
6-8 reps
RPE 8
3
Dragon Fly
4
AMRAP
RPE 9
4
Hanging Leg Raise
4
AMRAP
RPE 9
5
Cable Crunch
4
6-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
10
10 reps
RPE 8
2
Seated Calf Raise
4
6-8 reps
RPE 8
3
Dragon Fly
4
AMRAP
RPE 9
4
Hanging Leg Raise
4
AMRAP
RPE 9
5
Cable Crunch
4
6-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
10
10 reps
RPE 8
2
Seated Calf Raise
4
6-8 reps
RPE 8
3
Dragon Fly
4
AMRAP
RPE 9
4
Hanging Leg Raise
4
AMRAP
RPE 9
5
Cable Crunch
4
6-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
10
10 reps
RPE 8
2
Seated Calf Raise
4
6-8 reps
RPE 8
3
Dragon Fly
4
AMRAP
RPE 9
4
Hanging Leg Raise
4
AMRAP
RPE 9
5
Cable Crunch
4
6-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
10
10 reps
RPE 8
2
Seated Calf Raise
4
6-8 reps
RPE 8
3
Dragon Fly
4
AMRAP
RPE 9
4
Hanging Leg Raise
4
AMRAP
RPE 9
5
Cable Crunch
4
6-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
10
10 reps
RPE 8
2
Seated Calf Raise
4
6-8 reps
RPE 8
3
Dragon Fly
4
AMRAP
RPE 9
4
Hanging Leg Raise
4
AMRAP
RPE 9
5
Cable Crunch
4
6-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
10
10 reps
RPE 8
2
Seated Calf Raise
4
6-8 reps
RPE 8
3
Dragon Fly
4
AMRAP
RPE 9
4
Hanging Leg Raise
4
AMRAP
RPE 9
5
Cable Crunch
4
6-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
10
10 reps
RPE 8
2
Seated Calf Raise
4
6-8 reps
RPE 8
3
Dragon Fly
4
AMRAP
RPE 9
4
Hanging Leg Raise
4
AMRAP
RPE 9
5
Cable Crunch
4
6-8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Incline Bench Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Guillotine Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
4
Bent Over Row (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
5
Close Grip Chin Up
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
6
Bench Press Reverse Grip
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
7
Wide Grip Pull-Up
4
AMRAP
RPE 9
8
Rear Delt Fly (Cable)
1
1
2
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
9
Shrug (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
10
Chest Fly (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
11
Seated Overhead Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
12
Lateral Raise (Cable)
1
1
2
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
13
Bicep Curl (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
14
Bench Press (Close Grip)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
15
Bicep Curl (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
16
Overhead Tricep Extension (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
17
Hanging Leg Raise
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Incline Bench Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Guillotine Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
4
Bent Over Row (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
5
Close Grip Chin Up
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
6
Bench Press Reverse Grip
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
7
Wide Grip Pull-Up
4
AMRAP
RPE 9
8
Rear Delt Fly (Cable)
1
1
2
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
9
Shrug (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
10
Chest Fly (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
11
Seated Overhead Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
12
Lateral Raise (Cable)
1
1
2
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
13
Bicep Curl (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
14
Bench Press (Close Grip)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
15
Bicep Curl (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
16
Overhead Tricep Extension (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
17
Hanging Leg Raise
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Incline Bench Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Guillotine Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
4
Bent Over Row (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
5
Close Grip Chin Up
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
6
Bench Press Reverse Grip
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
7
Wide Grip Pull-Up
4
AMRAP
RPE 9
8
Rear Delt Fly (Cable)
1
1
2
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
9
Shrug (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
10
Chest Fly (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
11
Seated Overhead Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
12
Lateral Raise (Cable)
1
1
2
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
13
Bicep Curl (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
14
Bench Press (Close Grip)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
15
Bicep Curl (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
16
Overhead Tricep Extension (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
17
Hanging Leg Raise
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Incline Bench Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Guillotine Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
4
Bent Over Row (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
5
Close Grip Chin Up
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
6
Bench Press Reverse Grip
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
7
Wide Grip Pull-Up
4
AMRAP
RPE 9
8
Rear Delt Fly (Cable)
1
1
2
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
9
Shrug (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
10
Chest Fly (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
11
Seated Overhead Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
12
Lateral Raise (Cable)
1
1
2
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
13
Bicep Curl (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
14
Bench Press (Close Grip)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
15
Bicep Curl (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
16
Overhead Tricep Extension (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
17
Hanging Leg Raise
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Incline Bench Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Guillotine Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
4
Bent Over Row (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
5
Close Grip Chin Up
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
6
Bench Press Reverse Grip
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
7
Wide Grip Pull-Up
4
AMRAP
RPE 9
8
Rear Delt Fly (Cable)
1
1
2
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
9
Shrug (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
10
Chest Fly (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
11
Seated Overhead Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
12
Lateral Raise (Cable)
1
1
2
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
13
Bicep Curl (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
14
Bench Press (Close Grip)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
15
Bicep Curl (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
16
Overhead Tricep Extension (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
17
Hanging Leg Raise
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Incline Bench Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Guillotine Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
4
Bent Over Row (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
5
Close Grip Chin Up
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
6
Bench Press Reverse Grip
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
7
Wide Grip Pull-Up
4
AMRAP
RPE 9
8
Rear Delt Fly (Cable)
1
1
2
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
9
Shrug (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
10
Chest Fly (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
11
Seated Overhead Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
12
Lateral Raise (Cable)
1
1
2
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
13
Bicep Curl (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
14
Bench Press (Close Grip)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
15
Bicep Curl (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
16
Overhead Tricep Extension (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
17
Hanging Leg Raise
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Incline Bench Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Guillotine Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
4
Bent Over Row (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
5
Close Grip Chin Up
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
6
Bench Press Reverse Grip
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
7
Wide Grip Pull-Up
4
AMRAP
RPE 9
8
Rear Delt Fly (Cable)
1
1
2
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
9
Shrug (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
10
Chest Fly (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
11
Seated Overhead Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
12
Lateral Raise (Cable)
1
1
2
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
13
Bicep Curl (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
14
Bench Press (Close Grip)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
15
Bicep Curl (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
16
Overhead Tricep Extension (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
17
Hanging Leg Raise
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Incline Bench Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Guillotine Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
4
Bent Over Row (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
5
Close Grip Chin Up
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
6
Bench Press Reverse Grip
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
7
Wide Grip Pull-Up
4
AMRAP
RPE 9
8
Rear Delt Fly (Cable)
1
1
2
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
9
Shrug (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
10
Chest Fly (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
11
Seated Overhead Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
12
Lateral Raise (Cable)
1
1
2
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
13
Bicep Curl (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
14
Bench Press (Close Grip)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
15
Bicep Curl (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
16
Overhead Tricep Extension (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
17
Hanging Leg Raise
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Incline Bench Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Guillotine Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
4
Bent Over Row (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
5
Close Grip Chin Up
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
6
Bench Press Reverse Grip
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
7
Wide Grip Pull-Up
4
AMRAP
RPE 9
8
Rear Delt Fly (Cable)
1
1
2
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
9
Shrug (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
10
Chest Fly (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
11
Seated Overhead Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
12
Lateral Raise (Cable)
1
1
2
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
13
Bicep Curl (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
14
Bench Press (Close Grip)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
15
Bicep Curl (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
16
Overhead Tricep Extension (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
17
Hanging Leg Raise
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Incline Bench Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Guillotine Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
4
Bent Over Row (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
5
Close Grip Chin Up
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
6
Bench Press Reverse Grip
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
7
Wide Grip Pull-Up
4
AMRAP
RPE 9
8
Rear Delt Fly (Cable)
1
1
2
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
9
Shrug (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
10
Chest Fly (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
11
Seated Overhead Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
12
Lateral Raise (Cable)
1
1
2
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
13
Bicep Curl (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
14
Bench Press (Close Grip)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
15
Bicep Curl (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
16
Overhead Tricep Extension (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
17
Hanging Leg Raise
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Incline Bench Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Guillotine Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
4
Bent Over Row (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
5
Close Grip Chin Up
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
6
Bench Press Reverse Grip
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
7
Wide Grip Pull-Up
4
AMRAP
RPE 9
8
Rear Delt Fly (Cable)
1
1
2
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
9
Shrug (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
10
Chest Fly (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
11
Seated Overhead Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
12
Lateral Raise (Cable)
1
1
2
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
13
Bicep Curl (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
14
Bench Press (Close Grip)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
15
Bicep Curl (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
16
Overhead Tricep Extension (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
17
Hanging Leg Raise
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Incline Bench Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Guillotine Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
4
Bent Over Row (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
5
Close Grip Chin Up
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
6
Bench Press Reverse Grip
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
7
Wide Grip Pull-Up
4
AMRAP
RPE 9
8
Rear Delt Fly (Cable)
1
1
2
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
9
Shrug (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
10
Chest Fly (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
11
Seated Overhead Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
12
Lateral Raise (Cable)
1
1
2
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
13
Bicep Curl (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
14
Bench Press (Close Grip)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
15
Bicep Curl (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
16
Overhead Tricep Extension (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
17
Hanging Leg Raise
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Incline Bench Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Guillotine Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
4
Bent Over Row (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
5
Close Grip Chin Up
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
6
Bench Press Reverse Grip
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
7
Wide Grip Pull-Up
4
AMRAP
RPE 9
8
Rear Delt Fly (Cable)
1
1
2
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
9
Shrug (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
10
Chest Fly (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
11
Seated Overhead Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
12
Lateral Raise (Cable)
1
1
2
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
13
Bicep Curl (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
14
Bench Press (Close Grip)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
15
Bicep Curl (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
16
Overhead Tricep Extension (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
17
Hanging Leg Raise
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Incline Bench Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Guillotine Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
4
Bent Over Row (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
5
Close Grip Chin Up
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
6
Bench Press Reverse Grip
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
7
Wide Grip Pull-Up
4
AMRAP
RPE 9
8
Rear Delt Fly (Cable)
1
1
2
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
9
Shrug (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
10
Chest Fly (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
11
Seated Overhead Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
12
Lateral Raise (Cable)
1
1
2
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
13
Bicep Curl (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
14
Bench Press (Close Grip)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
15
Bicep Curl (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
16
Overhead Tricep Extension (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
17
Hanging Leg Raise
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Incline Bench Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Guillotine Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
4
Bent Over Row (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
5
Close Grip Chin Up
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
6
Bench Press Reverse Grip
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
7
Wide Grip Pull-Up
4
AMRAP
RPE 9
8
Rear Delt Fly (Cable)
1
1
2
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
9
Shrug (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
10
Chest Fly (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
11
Seated Overhead Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
12
Lateral Raise (Cable)
1
1
2
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
13
Bicep Curl (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
14
Bench Press (Close Grip)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
15
Bicep Curl (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
16
Overhead Tricep Extension (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
17
Hanging Leg Raise
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Incline Bench Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Guillotine Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
4
Bent Over Row (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
5
Close Grip Chin Up
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
6
Bench Press Reverse Grip
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
7
Wide Grip Pull-Up
4
AMRAP
RPE 9
8
Rear Delt Fly (Cable)
1
1
2
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
9
Shrug (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
10
Chest Fly (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
11
Seated Overhead Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
12
Lateral Raise (Cable)
1
1
2
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
13
Bicep Curl (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
14
Bench Press (Close Grip)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
15
Bicep Curl (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
16
Overhead Tricep Extension (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
17
Hanging Leg Raise
4
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
10
10 reps
RPE 8
2
Seated Calf Raise
4
6-8 reps
RPE 8
3
Dragon Fly
4
AMRAP
RPE 9
4
Hanging Leg Raise
4
AMRAP
RPE 9
5
Cable Crunch
4
6-8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
10
10 reps
RPE 8
2
Seated Calf Raise
4
6-8 reps
RPE 8
3
Dragon Fly
4
AMRAP
RPE 9
4
Hanging Leg Raise
4
AMRAP
RPE 9
5
Cable Crunch
4
6-8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
10
10 reps
RPE 8
2
Seated Calf Raise
4
6-8 reps
RPE 8
3
Dragon Fly
4
AMRAP
RPE 9
4
Hanging Leg Raise
4
AMRAP
RPE 9
5
Cable Crunch
4
6-8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
10
10 reps
RPE 8
2
Seated Calf Raise
4
6-8 reps
RPE 8
3
Dragon Fly
4
AMRAP
RPE 9
4
Hanging Leg Raise
4
AMRAP
RPE 9
5
Cable Crunch
4
6-8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
10
10 reps
RPE 8
2
Seated Calf Raise
4
6-8 reps
RPE 8
3
Dragon Fly
4
AMRAP
RPE 9
4
Hanging Leg Raise
4
AMRAP
RPE 9
5
Cable Crunch
4
6-8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
10
10 reps
RPE 8
2
Seated Calf Raise
4
6-8 reps
RPE 8
3
Dragon Fly
4
AMRAP
RPE 9
4
Hanging Leg Raise
4
AMRAP
RPE 9
5
Cable Crunch
4
6-8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
10
10 reps
RPE 8
2
Seated Calf Raise
4
6-8 reps
RPE 8
3
Dragon Fly
4
AMRAP
RPE 9
4
Hanging Leg Raise
4
AMRAP
RPE 9
5
Cable Crunch
4
6-8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
10
10 reps
RPE 8
2
Seated Calf Raise
4
6-8 reps
RPE 8
3
Dragon Fly
4
AMRAP
RPE 9
4
Hanging Leg Raise
4
AMRAP
RPE 9
5
Cable Crunch
4
6-8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
10
10 reps
RPE 8
2
Seated Calf Raise
4
6-8 reps
RPE 8
3
Dragon Fly
4
AMRAP
RPE 9
4
Hanging Leg Raise
4
AMRAP
RPE 9
5
Cable Crunch
4
6-8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
10
10 reps
RPE 8
2
Seated Calf Raise
4
6-8 reps
RPE 8
3
Dragon Fly
4
AMRAP
RPE 9
4
Hanging Leg Raise
4
AMRAP
RPE 9
5
Cable Crunch
4
6-8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
10
10 reps
RPE 8
2
Seated Calf Raise
4
6-8 reps
RPE 8
3
Dragon Fly
4
AMRAP
RPE 9
4
Hanging Leg Raise
4
AMRAP
RPE 9
5
Cable Crunch
4
6-8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
10
10 reps
RPE 8
2
Seated Calf Raise
4
6-8 reps
RPE 8
3
Dragon Fly
4
AMRAP
RPE 9
4
Hanging Leg Raise
4
AMRAP
RPE 9
5
Cable Crunch
4
6-8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
10
10 reps
RPE 8
2
Seated Calf Raise
4
6-8 reps
RPE 8
3
Dragon Fly
4
AMRAP
RPE 9
4
Hanging Leg Raise
4
AMRAP
RPE 9
5
Cable Crunch
4
6-8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
10
10 reps
RPE 8
2
Seated Calf Raise
4
6-8 reps
RPE 8
3
Dragon Fly
4
AMRAP
RPE 9
4
Hanging Leg Raise
4
AMRAP
RPE 9
5
Cable Crunch
4
6-8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
10
10 reps
RPE 8
2
Seated Calf Raise
4
6-8 reps
RPE 8
3
Dragon Fly
4
AMRAP
RPE 9
4
Hanging Leg Raise
4
AMRAP
RPE 9
5
Cable Crunch
4
6-8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
10
10 reps
RPE 8
2
Seated Calf Raise
4
6-8 reps
RPE 8
3
Dragon Fly
4
AMRAP
RPE 9
4
Hanging Leg Raise
4
AMRAP
RPE 9
5
Cable Crunch
4
6-8 reps
RPE 8
Week 1
1 / 16 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@8
@8
@8
@8
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@8
@8
@8
@8
3
Guillotine Press
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@8
@8
@8
@8
4
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@8
@8
@8
@8
5
Close Grip Chin Up
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@8
@8
@8
@8
6
Bench Press Reverse Grip
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@8
@8
@8
@8
7
Wide Grip Pull-Up
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
@9
@9
@9
@9
8
Rear Delt Fly (Cable)
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
12 Reps
@8
@8
@8
@8
9
Shrug (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@8
@8
@8
@8
10
Chest Fly (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@8
@8
@8
@8
11
Seated Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@8
@8
@8
@8
12
Lateral Raise (Cable)
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
12 Reps
@8
@8
@8
@8
13
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@8
@8
@8
@8
14
Bench Press (Close Grip)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@8
@8
@8
@8
15
Bicep Curl (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@8
@8
@8
@8
16
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@8
@8
@8
@8
17
Hanging Leg Raise
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@8
@8
@8
@8
Day 2
1
Standing Calf Raise
10 Sets
10 Reps
@8
2
Seated Calf Raise
4 Sets
6-8 Reps
@8
3
Dragon Fly
4 Sets
AMRAP
@9
4
Hanging Leg Raise
4 Sets
AMRAP
@9
5
Cable Crunch
4 Sets
6-8 Reps
@8
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@8
@8
@8
@8
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@8
@8
@8
@8
3
Guillotine Press
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@8
@8
@8
@8
4
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@8
@8
@8
@8
5
Close Grip Chin Up
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@8
@8
@8
@8
6
Bench Press Reverse Grip
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@8
@8
@8
@8
7
Wide Grip Pull-Up
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
@9
@9
@9
@9
8
Rear Delt Fly (Cable)
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
12 Reps
@8
@8
@8
@8
9
Shrug (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@8
@8
@8
@8
10
Chest Fly (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@8
@8
@8
@8
11
Seated Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@8
@8
@8
@8
12
Lateral Raise (Cable)
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
12 Reps
@8
@8
@8
@8
13
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@8
@8
@8
@8
14
Bench Press (Close Grip)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@8
@8
@8
@8
15
Bicep Curl (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@8
@8
@8
@8
16
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@8
@8
@8
@8
17
Hanging Leg Raise
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@8
@8
@8
@8
Day 4
1
Standing Calf Raise
10 Sets
10 Reps
@8
2
Seated Calf Raise
4 Sets
6-8 Reps
@8
3
Dragon Fly
4 Sets
AMRAP
@9
4
Hanging Leg Raise
4 Sets
AMRAP
@9
5
Cable Crunch
4 Sets
6-8 Reps
@8
Day 5
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@8
@8
@8
@8
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@8
@8
@8
@8
3
Guillotine Press
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@8
@8
@8
@8
4
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@8
@8
@8
@8
5
Close Grip Chin Up
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@8
@8
@8
@8
6
Bench Press Reverse Grip
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@8
@8
@8
@8
7
Wide Grip Pull-Up
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
@9
@9
@9
@9
8
Rear Delt Fly (Cable)
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
12 Reps
@8
@8
@8
@8
9
Shrug (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@8
@8
@8
@8
10
Chest Fly (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@8
@8
@8
@8
11
Seated Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@8
@8
@8
@8
12
Lateral Raise (Cable)
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
12 Reps
@8
@8
@8
@8
13
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@8
@8
@8
@8
14
Bench Press (Close Grip)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@8
@8
@8
@8
15
Bicep Curl (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@8
@8
@8
@8
16
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@8
@8
@8
@8
17
Hanging Leg Raise
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@8
@8
@8
@8
Day 6
1
Standing Calf Raise
10 Sets
10 Reps
@8
2
Seated Calf Raise
4 Sets
6-8 Reps
@8
3
Dragon Fly
4 Sets
AMRAP
@9
4
Hanging Leg Raise
4 Sets
AMRAP
@9
5
Cable Crunch
4 Sets
6-8 Reps
@8