Program Description
Strength, muscle size, and work capacity development. Progression scheme copied from Bald Omni Man’s “Skull King” program. I have adapted this to a full body split from an upper/lower split.
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding, Muscle & Sculpting, Powerbuilding
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout100 minutes
- CreatedMar 28, 2025 08:45
- Last EditedMar 28, 2025 08:54
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
1
2
9 reps
9 reps
RPE 7
-
1B
Pull-Up (Weighted)
3
4-8 reps
-
2A
Squat (Low Bar)
1
2
9 reps
9 reps
RPE 7
-
2B
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
3A
Hamstring Curl
2
10-15 reps
RPE 9
3B
Lying Leg Raise
3
15-20 reps
-
4A
Chest Fly (Dumbbell)
2
8-12 reps
-
4B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9-10
4C
Skull Crusher
3
8-12 reps
RPE 10
5A
Single Leg Calf Raise (Weighted)
3
8-12 reps
RPE 10
5B
Shrug (Barbell)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
1
2
9 reps
9 reps
RPE 8
-
1B
Pull-Up (Weighted)
3
4-8 reps
-
2A
Squat (Low Bar)
1
2
9 reps
9 reps
RPE 8
-
2B
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
3A
Hamstring Curl
2
10-15 reps
RPE 9
3B
Lying Leg Raise
3
15-20 reps
-
4A
Chest Fly (Dumbbell)
2
8-12 reps
-
4B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9-10
4C
Skull Crusher
3
8-12 reps
RPE 10
5A
Single Leg Calf Raise (Weighted)
3
8-12 reps
RPE 10
5B
Shrug (Barbell)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
1
2
7 reps
7 reps
RPE 7
-
1B
Pull-Up (Weighted)
3
4-8 reps
-
2A
Squat (Low Bar)
1
2
7 reps
7 reps
RPE 7
-
2B
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
3A
Hamstring Curl
2
10-15 reps
RPE 9
3B
Lying Leg Raise
3
15-20 reps
-
4A
Chest Fly (Dumbbell)
2
8-12 reps
-
4B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9-10
4C
Skull Crusher
3
8-12 reps
RPE 10
5A
Single Leg Calf Raise (Weighted)
3
8-12 reps
RPE 10
5B
Shrug (Barbell)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
1
2
7 reps
7 reps
RPE 8
-
1B
Pull-Up (Weighted)
3
4-8 reps
-
2A
Squat (Low Bar)
1
2
7 reps
7 reps
RPE 8
-
2B
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
3A
Hamstring Curl
2
10-15 reps
RPE 9
3B
Lying Leg Raise
3
15-20 reps
-
4A
Chest Fly (Dumbbell)
2
8-12 reps
-
4B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9-10
4C
Skull Crusher
3
8-12 reps
RPE 10
5A
Single Leg Calf Raise (Weighted)
3
8-12 reps
RPE 10
5B
Shrug (Barbell)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
1
2
5 reps
5 reps
RPE 7
-
1B
Pull-Up (Weighted)
3
4-8 reps
-
2A
Squat (Low Bar)
1
2
5 reps
5 reps
RPE 7
-
2B
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
3A
Hamstring Curl
2
10-15 reps
RPE 9
3B
Lying Leg Raise
3
15-20 reps
-
4A
Chest Fly (Dumbbell)
2
8-12 reps
-
4B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9-10
4C
Skull Crusher
3
8-12 reps
RPE 10
5A
Single Leg Calf Raise (Weighted)
3
8-12 reps
RPE 10
5B
Shrug (Barbell)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
1
2
5 reps
5 reps
RPE 8
-
1B
Pull-Up (Weighted)
3
4-8 reps
-
2A
Squat (Low Bar)
1
2
5 reps
5 reps
RPE 8
-
2B
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
3A
Hamstring Curl
2
10-15 reps
RPE 9
3B
Lying Leg Raise
3
15-20 reps
-
4A
Chest Fly (Dumbbell)
2
8-12 reps
-
4B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9-10
4C
Skull Crusher
3
8-12 reps
RPE 10
5A
Single Leg Calf Raise (Weighted)
3
8-12 reps
RPE 10
5B
Shrug (Barbell)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
1
2
3 reps
5 reps
RPE 7
-
1B
Pull-Up (Weighted)
3
4-8 reps
-
2A
Squat (Low Bar)
1
2
3 reps
5 reps
RPE 7
-
2B
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
3A
Hamstring Curl
2
10-15 reps
RPE 9
3B
Lying Leg Raise
3
15-20 reps
-
4A
Chest Fly (Dumbbell)
2
8-12 reps
-
4B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9-10
4C
Skull Crusher
3
8-12 reps
RPE 10
5A
Single Leg Calf Raise (Weighted)
3
8-12 reps
RPE 10
5B
Shrug (Barbell)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
1
2
3 reps
5 reps
RPE 8
-
1B
Pull-Up (Weighted)
3
4-8 reps
-
2A
Squat (Low Bar)
1
2
3 reps
5 reps
RPE 8
-
2B
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
3A
Hamstring Curl
2
10-15 reps
RPE 9
3B
Lying Leg Raise
3
15-20 reps
-
4A
Chest Fly (Dumbbell)
2
8-12 reps
-
4B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9-10
4C
Skull Crusher
3
8-12 reps
RPE 10
5A
Single Leg Calf Raise (Weighted)
3
8-12 reps
RPE 10
5B
Shrug (Barbell)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
1
2
2 reps
4 reps
RPE 7
-
1B
Pull-Up (Weighted)
3
4-8 reps
-
2A
Squat (Low Bar)
1
2
2 reps
4 reps
RPE 7
-
2B
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
3A
Hamstring Curl
2
10-15 reps
RPE 9
3B
Lying Leg Raise
3
15-20 reps
-
4A
Chest Fly (Dumbbell)
2
8-12 reps
-
4B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9-10
4C
Skull Crusher
3
8-12 reps
RPE 10
5A
Single Leg Calf Raise (Weighted)
3
8-12 reps
RPE 10
5B
Shrug (Barbell)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
1
2
2 reps
4 reps
RPE 8
-
1B
Pull-Up (Weighted)
3
4-8 reps
-
2A
Squat (Low Bar)
1
2
2 reps
4 reps
RPE 8
-
2B
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
3A
Hamstring Curl
2
10-15 reps
RPE 9
3B
Lying Leg Raise
3
15-20 reps
-
4A
Chest Fly (Dumbbell)
2
8-12 reps
-
4B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9-10
4C
Skull Crusher
3
8-12 reps
RPE 10
5A
Single Leg Calf Raise (Weighted)
3
8-12 reps
RPE 10
5B
Shrug (Barbell)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
1
2
1 reps
3 reps
90%
-
1B
Pull-Up (Weighted)
3
4-8 reps
-
2A
Squat (Low Bar)
1
2
1 reps
3 reps
90%
-
2B
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
3A
Hamstring Curl
2
10-15 reps
RPE 9
3B
Lying Leg Raise
3
15-20 reps
-
4A
Chest Fly (Dumbbell)
2
8-12 reps
-
4B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9-10
4C
Skull Crusher
3
8-12 reps
RPE 10
5A
Single Leg Calf Raise (Weighted)
3
8-12 reps
RPE 10
5B
Shrug (Barbell)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
1
2
1 reps
4 reps
RPE 10
-
1B
Pull-Up (Weighted)
3
4-8 reps
-
2A
Squat (Low Bar)
1
2
1 reps
4 reps
RPE 10
-
2B
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
3A
Hamstring Curl
2
10-15 reps
RPE 9
3B
Lying Leg Raise
3
15-20 reps
-
4A
Chest Fly (Dumbbell)
2
8-12 reps
-
4B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9-10
4C
Skull Crusher
3
8-12 reps
RPE 10
5A
Single Leg Calf Raise (Weighted)
3
8-12 reps
RPE 10
5B
Shrug (Barbell)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Close Grip)
4
10-15 reps
RPE 8-9
1B
Kroc Row
4
10-15 reps
RPE 9-10
2A
Split Squat (Dumbbell)
2
10-15 reps
RPE 8
2B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
3A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
3B
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 10
4A
Hyperextension
3
10-15 reps
RPE 8
4B
Ab Wheel
3
AMRAP
-
5A
Single Leg Calf Raise (Bodyweight)
3
AMRAP
RPE 10
5B
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Close Grip)
4
10-15 reps
RPE 8-9
1B
Kroc Row
4
10-15 reps
RPE 9-10
2A
Split Squat (Dumbbell)
2
10-15 reps
RPE 8
2B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
3A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
3B
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 10
4A
Hyperextension
3
10-15 reps
RPE 8
4B
Ab Wheel
3
AMRAP
-
5A
Single Leg Calf Raise (Bodyweight)
3
AMRAP
RPE 10
5B
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Close Grip)
4
10-15 reps
RPE 8-9
1B
Kroc Row
4
10-15 reps
RPE 9-10
2A
Split Squat (Dumbbell)
2
10-15 reps
RPE 8
2B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
3A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
3B
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 10
4A
Hyperextension
3
10-15 reps
RPE 8
4B
Ab Wheel
3
AMRAP
-
5A
Single Leg Calf Raise (Bodyweight)
3
AMRAP
RPE 10
5B
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Close Grip)
4
10-15 reps
RPE 8-9
1B
Kroc Row
4
10-15 reps
RPE 9-10
2A
Split Squat (Dumbbell)
2
10-15 reps
RPE 8
2B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
3A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
3B
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 10
4A
Hyperextension
3
10-15 reps
RPE 8
4B
Ab Wheel
3
AMRAP
-
5A
Single Leg Calf Raise (Bodyweight)
3
AMRAP
RPE 10
5B
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Close Grip)
4
10-15 reps
RPE 8-9
1B
Kroc Row
4
10-15 reps
RPE 9-10
2A
Split Squat (Dumbbell)
2
10-15 reps
RPE 8
2B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
3A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
3B
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 10
4A
Hyperextension
3
10-15 reps
RPE 8
4B
Ab Wheel
3
AMRAP
-
5A
Single Leg Calf Raise (Bodyweight)
3
AMRAP
RPE 10
5B
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Close Grip)
4
10-15 reps
RPE 8-9
1B
Kroc Row
4
10-15 reps
RPE 9-10
2A
Split Squat (Dumbbell)
2
10-15 reps
RPE 8
2B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
3A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
3B
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 10
4A
Hyperextension
3
10-15 reps
RPE 8
4B
Ab Wheel
3
AMRAP
-
5A
Single Leg Calf Raise (Bodyweight)
3
AMRAP
RPE 10
5B
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Close Grip)
4
10-15 reps
RPE 8-9
1B
Kroc Row
4
10-15 reps
RPE 9-10
2A
Split Squat (Dumbbell)
2
10-15 reps
RPE 8
2B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
3A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
3B
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 10
4A
Hyperextension
3
10-15 reps
RPE 8
4B
Ab Wheel
3
AMRAP
-
5A
Single Leg Calf Raise (Bodyweight)
3
AMRAP
RPE 10
5B
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Close Grip)
4
10-15 reps
RPE 8-9
1B
Kroc Row
4
10-15 reps
RPE 9-10
2A
Split Squat (Dumbbell)
2
10-15 reps
RPE 8
2B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
3A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
3B
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 10
4A
Hyperextension
3
10-15 reps
RPE 8
4B
Ab Wheel
3
AMRAP
-
5A
Single Leg Calf Raise (Bodyweight)
3
AMRAP
RPE 10
5B
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Close Grip)
4
10-15 reps
RPE 8-9
1B
Kroc Row
4
10-15 reps
RPE 9-10
2A
Split Squat (Dumbbell)
2
10-15 reps
RPE 8
2B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
3A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
3B
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 10
4A
Hyperextension
3
10-15 reps
RPE 8
4B
Ab Wheel
3
AMRAP
-
5A
Single Leg Calf Raise (Bodyweight)
3
AMRAP
RPE 10
5B
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Close Grip)
4
10-15 reps
RPE 8-9
1B
Kroc Row
4
10-15 reps
RPE 9-10
2A
Split Squat (Dumbbell)
2
10-15 reps
RPE 8
2B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
3A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
3B
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 10
4A
Hyperextension
3
10-15 reps
RPE 8
4B
Ab Wheel
3
AMRAP
-
5A
Single Leg Calf Raise (Bodyweight)
3
AMRAP
RPE 10
5B
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Close Grip)
4
10-15 reps
RPE 8-9
1B
Kroc Row
4
10-15 reps
RPE 9-10
2A
Split Squat (Dumbbell)
2
10-15 reps
RPE 8
2B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
3A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
3B
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 10
4A
Hyperextension
3
10-15 reps
RPE 8
4B
Ab Wheel
3
AMRAP
-
5A
Single Leg Calf Raise (Bodyweight)
3
AMRAP
RPE 10
5B
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Close Grip)
4
10-15 reps
RPE 8-9
1B
Kroc Row
4
10-15 reps
RPE 9-10
2A
Split Squat (Dumbbell)
2
10-15 reps
RPE 8
2B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
3A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
3B
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 10
4A
Hyperextension
3
10-15 reps
RPE 8
4B
Ab Wheel
3
AMRAP
-
5A
Single Leg Calf Raise (Bodyweight)
3
AMRAP
RPE 10
5B
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2
12 reps
12 reps
RPE 7
-
2A
Standing Behind Neck Shoulder Press (Barbell)
1
2
12 reps
12 reps
RPE 7
-
2B
Pull-Up (Neutral Grip, Bodyweight)
5
AMRAP
-
3A
Bench Press (Dumbbell)
3
8-12 reps
-
3B
Face Pull
3
12-15 reps
-
4A
Bicep Curl (Barbell)
3
8-12 reps
RPE 9-10
4B
Single Leg Calf Raise
3
AMRAP
RPE 9-10
5A
Good Morning
3
10-15 reps
-
5B
Hammer Curl
3
8-12 reps
RPE 10
5C
French Press
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2
12 reps
12 reps
RPE 8
-
2A
Standing Behind Neck Shoulder Press (Barbell)
1
2
12 reps
12 reps
RPE 8
-
2B
Pull-Up (Neutral Grip, Bodyweight)
5
AMRAP
-
3A
Bench Press (Dumbbell)
3
8-12 reps
-
3B
Face Pull
3
12-15 reps
-
4A
Bicep Curl (Barbell)
3
8-12 reps
RPE 9-10
4B
Single Leg Calf Raise
3
AMRAP
RPE 9-10
5A
Good Morning
3
10-15 reps
-
5B
Hammer Curl
3
8-12 reps
RPE 10
5C
French Press
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2
9 reps
9 reps
RPE 7
-
2A
Standing Behind Neck Shoulder Press (Barbell)
1
2
9 reps
9 reps
RPE 7
-
2B
Pull-Up (Neutral Grip, Bodyweight)
5
AMRAP
-
3A
Bench Press (Dumbbell)
3
8-12 reps
-
3B
Face Pull
3
12-15 reps
-
4A
Bicep Curl (Barbell)
3
8-12 reps
RPE 9-10
4B
Single Leg Calf Raise
3
AMRAP
RPE 9-10
5A
Good Morning
3
10-15 reps
-
5B
Hammer Curl
3
8-12 reps
RPE 10
5C
French Press
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2
9 reps
9 reps
RPE 8
-
2A
Standing Behind Neck Shoulder Press (Barbell)
1
2
9 reps
9 reps
RPE 8
-
2B
Pull-Up (Neutral Grip, Bodyweight)
5
AMRAP
-
3A
Bench Press (Dumbbell)
3
8-12 reps
-
3B
Face Pull
3
12-15 reps
-
4A
Bicep Curl (Barbell)
3
8-12 reps
RPE 9-10
4B
Single Leg Calf Raise
3
AMRAP
RPE 9-10
5A
Good Morning
3
10-15 reps
-
5B
Hammer Curl
3
8-12 reps
RPE 10
5C
French Press
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2
9 reps
9 reps
RPE 7
-
2A
Standing Behind Neck Shoulder Press (Barbell)
1
2
9 reps
9 reps
RPE 7
-
2B
Pull-Up (Neutral Grip, Bodyweight)
5
AMRAP
-
3A
Bench Press (Dumbbell)
3
8-12 reps
-
3B
Face Pull
3
12-15 reps
-
4A
Bicep Curl (Barbell)
3
8-12 reps
RPE 9-10
4B
Single Leg Calf Raise
3
AMRAP
RPE 9-10
5A
Good Morning
3
10-15 reps
-
5B
Hammer Curl
3
8-12 reps
RPE 10
5C
French Press
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2
7 reps
7 reps
RPE 8
-
2A
Standing Behind Neck Shoulder Press (Barbell)
1
2
7 reps
7 reps
RPE 8
-
2B
Pull-Up (Neutral Grip, Bodyweight)
5
AMRAP
-
3A
Bench Press (Dumbbell)
3
8-12 reps
-
3B
Face Pull
3
12-15 reps
-
4A
Bicep Curl (Barbell)
3
8-12 reps
RPE 9-10
4B
Single Leg Calf Raise
3
AMRAP
RPE 9-10
5A
Good Morning
3
10-15 reps
-
5B
Hammer Curl
3
8-12 reps
RPE 10
5C
French Press
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2
7 reps
7 reps
RPE 7
-
2A
Standing Behind Neck Shoulder Press (Barbell)
1
2
7 reps
7 reps
RPE 7
-
2B
Pull-Up (Neutral Grip, Bodyweight)
5
AMRAP
-
3A
Bench Press (Dumbbell)
3
8-12 reps
-
3B
Face Pull
3
12-15 reps
-
4A
Bicep Curl (Barbell)
3
8-12 reps
RPE 9-10
4B
Single Leg Calf Raise
3
AMRAP
RPE 9-10
5A
Good Morning
3
10-15 reps
-
5B
Hammer Curl
3
8-12 reps
RPE 10
5C
French Press
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2
7 reps
7 reps
RPE 8
-
2A
Standing Behind Neck Shoulder Press (Barbell)
1
2
7 reps
7 reps
RPE 8
-
2B
Pull-Up (Neutral Grip, Bodyweight)
5
AMRAP
-
3A
Bench Press (Dumbbell)
3
8-12 reps
-
3B
Face Pull
3
12-15 reps
-
4A
Bicep Curl (Barbell)
3
8-12 reps
RPE 9-10
4B
Single Leg Calf Raise
3
AMRAP
RPE 9-10
5A
Good Morning
3
10-15 reps
-
5B
Hammer Curl
3
8-12 reps
RPE 10
5C
French Press
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2
5 reps
5 reps
RPE 7
-
2A
Standing Behind Neck Shoulder Press (Barbell)
1
2
5 reps
5 reps
RPE 7
-
2B
Pull-Up (Neutral Grip, Bodyweight)
5
AMRAP
-
3A
Bench Press (Dumbbell)
3
8-12 reps
-
3B
Face Pull
3
12-15 reps
-
4A
Bicep Curl (Barbell)
3
8-12 reps
RPE 9-10
4B
Single Leg Calf Raise
3
AMRAP
RPE 9-10
5A
Good Morning
3
10-15 reps
-
5B
Hammer Curl
3
8-12 reps
RPE 10
5C
French Press
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2
5 reps
5 reps
RPE 8
-
2A
Standing Behind Neck Shoulder Press (Barbell)
1
2
5 reps
5 reps
RPE 8
-
2B
Pull-Up (Neutral Grip, Bodyweight)
5
AMRAP
-
3A
Bench Press (Dumbbell)
3
8-12 reps
-
3B
Face Pull
3
12-15 reps
-
4A
Bicep Curl (Barbell)
3
8-12 reps
RPE 9-10
4B
Single Leg Calf Raise
3
AMRAP
RPE 9-10
5A
Good Morning
3
10-15 reps
-
5B
Hammer Curl
3
8-12 reps
RPE 10
5C
French Press
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2
5 reps
5 reps
RPE 7
-
2A
Standing Behind Neck Shoulder Press (Barbell)
1
2
5 reps
5 reps
RPE 7
-
2B
Pull-Up (Neutral Grip, Bodyweight)
5
AMRAP
-
3A
Bench Press (Dumbbell)
3
8-12 reps
-
3B
Face Pull
3
12-15 reps
-
4A
Bicep Curl (Barbell)
3
8-12 reps
RPE 9-10
4B
Single Leg Calf Raise
3
AMRAP
RPE 9-10
5A
Good Morning
3
10-15 reps
-
5B
Hammer Curl
3
8-12 reps
RPE 10
5C
French Press
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2
3 reps
3 reps
RPE 8
-
2A
Standing Behind Neck Shoulder Press (Barbell)
1
2
3 reps
3 reps
RPE 8
-
2B
Pull-Up (Neutral Grip, Bodyweight)
5
AMRAP
-
3A
Bench Press (Dumbbell)
3
8-12 reps
-
3B
Face Pull
3
12-15 reps
-
4A
Bicep Curl (Barbell)
3
8-12 reps
RPE 9-10
4B
Single Leg Calf Raise
3
AMRAP
RPE 9-10
5A
Good Morning
3
10-15 reps
-
5B
Hammer Curl
3
8-12 reps
RPE 10
5C
French Press
3
8-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1A
Overhead Press (Barbell)1 Set
2 Sets
9 Reps
9 Reps
@7
-
1B
Pull-Up (Weighted)3 Sets
4-8 Reps
-
2A
Squat (Low Bar)1 Set
2 Sets
9 Reps
9 Reps
@7
-
2B
Rear Delt Fly (Dumbbell)3 Sets
15-20 Reps
-
3A
Hamstring Curl2 Sets
10-15 Reps
@9
3B
Lying Leg Raise3 Sets
15-20 Reps
-
4A
Chest Fly (Dumbbell)2 Sets
8-12 Reps
-
4B
Bicep Curl (Dumbbell)3 Sets
8-12 Reps
@9-10
4C
Skull Crusher3 Sets
8-12 Reps
@10
5A
Single Leg Calf Raise (Weighted)3 Sets
8-12 Reps
@10
5B
Shrug (Barbell)3 Sets
8-12 Reps
@10
Day 2
1A
Incline Bench Press (Close Grip)4 Sets
10-15 Reps
@8-9
1B
Kroc Row4 Sets
10-15 Reps
@9-10
2A
Split Squat (Dumbbell)2 Sets
10-15 Reps
@8
2B
Incline Curl (Dumbbell)3 Sets
8-12 Reps
@10
3A
Lateral Raise (Dumbbell)3 Sets
10-15 Reps
@10
3B
Tricep Rope Push Down (Cable)3 Sets
10-15 Reps
@10
4A
Hyperextension3 Sets
10-15 Reps
@8
4B
Ab Wheel3 Sets
AMRAP
-
5A
Single Leg Calf Raise (Bodyweight)3 Sets
AMRAP
@10
5B
Reverse Bicep Curl (EZ Bar)3 Sets
10-15 Reps
-
Day 3
1
Front Squat (Barbell)1 Set
2 Sets
12 Reps
12 Reps
@7
-
2A
Standing Behind Neck Shoulder Press (Barbell)1 Set
2 Sets
12 Reps
12 Reps
@7
-
2B
Pull-Up (Neutral Grip, Bodyweight)5 Sets
AMRAP
-
3A
Bench Press (Dumbbell)3 Sets
8-12 Reps
-
3B
Face Pull3 Sets
12-15 Reps
-
4A
Bicep Curl (Barbell)3 Sets
8-12 Reps
@9-10
4B
Single Leg Calf Raise3 Sets
AMRAP
@9-10
5A
Good Morning3 Sets
10-15 Reps
-
5B
Hammer Curl3 Sets
8-12 Reps
@10
5C
French Press3 Sets
8-12 Reps
-