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BoostcampPNG

Immortal Aesthetics

by Anonymous
3 athletes joined

Program Description

Streamline your strength and size gains while developing peak aesthetics using Calisthenics and targeted weighted exercises. Minimum gym required, maximum effort demanded.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Muscle & Sculpting, Bodyweight Fitness, Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    80 minutes
  • Created
    Apr 03, 2024 11:59
  • Last Edited
    May 19, 2024 08:36
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 6.5
2
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
7 reps
15 reps
RPE 7
RPE 7
RPE 8
RPE 6
3
Tricep Extension (body weight)
4
15-20 reps
RPE 7
4
Dip (Bodyweight)
4
AMRAP
RPE 7
5
Tricep Pushdown (Cable)
2
1
1
10-14 reps
10-14 reps
15-20 reps
65%
70%
40%
6
Abs Crunch (Bodyweight)
3
RPE 6.5
7
Russian Twist
3
RPE 7.5
8
Chest Fly (Machine)
3
15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 6.5
2
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
7 reps
15 reps
RPE 7
RPE 7
RPE 8
RPE 6
3
Tricep Extension (body weight)
4
15-20 reps
RPE 7
4
Dip (Bodyweight)
4
AMRAP
RPE 7
5
Tricep Pushdown (Cable)
2
1
1
10-14 reps
10-14 reps
15-20 reps
65%
70%
40%
6
Abs Crunch (Bodyweight)
3
RPE 6.5
7
Russian Twist
3
RPE 7.5
8
Chest Fly (Machine)
3
15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 6.5
2
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
7 reps
15 reps
RPE 7
RPE 7
RPE 8
RPE 6
3
Tricep Extension (body weight)
4
15-20 reps
RPE 7
4
Dip (Bodyweight)
4
AMRAP
RPE 7
5
Tricep Pushdown (Cable)
2
1
1
10-14 reps
10-14 reps
15-20 reps
65%
70%
40%
6
Abs Crunch (Bodyweight)
3
RPE 6.5
7
Russian Twist
3
RPE 7.5
8
Chest Fly (Machine)
3
15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 6.5
2
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
7 reps
15 reps
RPE 7
RPE 7
RPE 8
RPE 6
3
Tricep Extension (body weight)
4
15-20 reps
RPE 7
4
Dip (Bodyweight)
4
AMRAP
RPE 7
5
Tricep Pushdown (Cable)
2
1
1
10-14 reps
10-14 reps
15-20 reps
65%
70%
40%
6
Abs Crunch (Bodyweight)
3
RPE 6.5
7
Russian Twist
3
RPE 7.5
8
Chest Fly (Machine)
3
15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 6.5
2
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
7 reps
15 reps
RPE 7
RPE 7
RPE 8
RPE 6
3
Tricep Extension (body weight)
4
15-20 reps
RPE 7
4
Dip (Bodyweight)
4
AMRAP
RPE 7
5
Tricep Pushdown (Cable)
2
1
1
10-14 reps
10-14 reps
15-20 reps
65%
70%
40%
6
Abs Crunch (Bodyweight)
3
RPE 6.5
7
Russian Twist
3
RPE 7.5
8
Chest Fly (Machine)
3
15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 6.5
2
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
7 reps
15 reps
RPE 7
RPE 7
RPE 8
RPE 6
3
Tricep Extension (body weight)
4
15-20 reps
RPE 7
4
Dip (Bodyweight)
4
AMRAP
RPE 7
5
Tricep Pushdown (Cable)
2
1
1
10-14 reps
10-14 reps
15-20 reps
65%
70%
40%
6
Abs Crunch (Bodyweight)
3
RPE 6.5
7
Russian Twist
3
RPE 7.5
8
Chest Fly (Machine)
3
15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
7 reps
RPE 7
RPE 7
RPE 7
RPE 7
2
Pull-Up (Bodyweight)
2
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 6.5
RPE 6
3
Inverted Row
4
AMRAP
RPE 7
4
Wide Grip Lat Pulldown
3
15-20 reps
5
Hammer Curl
3
7-14 reps
RPE 8
6
Concentration Curl
2
1
12 reps
10 reps
RPE 7
RPE 7.5
7
Bicep Curl (Machine)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
7 reps
RPE 7
RPE 7
RPE 7
RPE 7
2
Pull-Up (Bodyweight)
2
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 6.5
RPE 6
3
Inverted Row
4
AMRAP
RPE 7
4
Wide Grip Lat Pulldown
3
15-20 reps
5
Hammer Curl
3
7-14 reps
RPE 8
6
Concentration Curl
2
1
12 reps
10 reps
RPE 7
RPE 7.5
7
Bicep Curl (Machine)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
7 reps
RPE 7
RPE 7
RPE 7
RPE 7
2
Pull-Up (Bodyweight)
2
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 6.5
RPE 6
3
Inverted Row
4
AMRAP
RPE 7
4
Wide Grip Lat Pulldown
3
15-20 reps
5
Hammer Curl
3
7-14 reps
RPE 8
6
Concentration Curl
2
1
12 reps
10 reps
RPE 7
RPE 7.5
7
Bicep Curl (Machine)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
7 reps
RPE 7
RPE 7
RPE 7
RPE 7
2
Pull-Up (Bodyweight)
2
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 6.5
RPE 6
3
Inverted Row
4
AMRAP
RPE 7
4
Wide Grip Lat Pulldown
3
15-20 reps
5
Hammer Curl
3
7-14 reps
RPE 8
6
Concentration Curl
2
1
12 reps
10 reps
RPE 7
RPE 7.5
7
Bicep Curl (Machine)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
7 reps
RPE 7
RPE 7
RPE 7
RPE 7
2
Pull-Up (Bodyweight)
2
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 6.5
RPE 6
3
Inverted Row
4
AMRAP
RPE 7
4
Wide Grip Lat Pulldown
3
15-20 reps
5
Hammer Curl
3
7-14 reps
RPE 8
6
Concentration Curl
2
1
12 reps
10 reps
RPE 7
RPE 7.5
7
Bicep Curl (Machine)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
7 reps
RPE 7
RPE 7
RPE 7
RPE 7
2
Pull-Up (Bodyweight)
2
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 6.5
RPE 6
3
Inverted Row
4
AMRAP
RPE 7
4
Wide Grip Lat Pulldown
3
15-20 reps
5
Hammer Curl
3
7-14 reps
RPE 8
6
Concentration Curl
2
1
12 reps
10 reps
RPE 7
RPE 7.5
7
Bicep Curl (Machine)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
1
15-20 reps
15-20 reps
12-15 reps
10-12 reps
RPE 6
RPE 6.5
RPE 7
RPE 9
2
Squat (Barbell)
1
1
1
1
15-20 reps
12-15 reps
10-12 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Leg Curl
1
1
1
1
15-20 reps
12-15 reps
10-12 reps
15-20 reps
RPE 7.5
RPE 7.5
RPE 7.5
RPE 6
4
Lunge (Bodyweight)
3
30 reps
5
Oblique Crunch
3
20 reps
6
Cable Crunch
3
1
15 reps
15 reps
RPE 7
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
1
15-20 reps
15-20 reps
12-15 reps
10-12 reps
RPE 6
RPE 6.5
RPE 7
RPE 9
2
Squat (Barbell)
1
1
1
1
15-20 reps
12-15 reps
10-12 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Leg Curl
1
1
1
1
15-20 reps
12-15 reps
10-12 reps
15-20 reps
RPE 7.5
RPE 7.5
RPE 7.5
RPE 6
4
Lunge (Bodyweight)
3
30 reps
5
Oblique Crunch
3
20 reps
6
Cable Crunch
3
1
15 reps
15 reps
RPE 7
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
1
15-20 reps
15-20 reps
12-15 reps
10-12 reps
RPE 6
RPE 6.5
RPE 7
RPE 9
2
Squat (Barbell)
1
1
1
1
15-20 reps
12-15 reps
10-12 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Leg Curl
1
1
1
1
15-20 reps
12-15 reps
10-12 reps
15-20 reps
RPE 7.5
RPE 7.5
RPE 7.5
RPE 6
4
Lunge (Bodyweight)
3
30 reps
5
Oblique Crunch
3
20 reps
6
Cable Crunch
3
1
15 reps
15 reps
RPE 7
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
1
15-20 reps
15-20 reps
12-15 reps
10-12 reps
RPE 6
RPE 6.5
RPE 7
RPE 9
2
Squat (Barbell)
1
1
1
1
15-20 reps
12-15 reps
10-12 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Leg Curl
1
1
1
1
15-20 reps
12-15 reps
10-12 reps
15-20 reps
RPE 7.5
RPE 7.5
RPE 7.5
RPE 6
4
Lunge (Bodyweight)
3
30 reps
5
Oblique Crunch
3
20 reps
6
Cable Crunch
3
1
15 reps
15 reps
RPE 7
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
1
15-20 reps
15-20 reps
12-15 reps
10-12 reps
RPE 6
RPE 6.5
RPE 7
RPE 9
2
Squat (Barbell)
1
1
1
1
15-20 reps
12-15 reps
10-12 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Leg Curl
1
1
1
1
15-20 reps
12-15 reps
10-12 reps
15-20 reps
RPE 7.5
RPE 7.5
RPE 7.5
RPE 6
4
Lunge (Bodyweight)
3
30 reps
5
Oblique Crunch
3
20 reps
6
Cable Crunch
3
1
15 reps
15 reps
RPE 7
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
1
15-20 reps
15-20 reps
12-15 reps
10-12 reps
RPE 6
RPE 6.5
RPE 7
RPE 9
2
Squat (Barbell)
1
1
1
1
15-20 reps
12-15 reps
10-12 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Leg Curl
1
1
1
1
15-20 reps
12-15 reps
10-12 reps
15-20 reps
RPE 7.5
RPE 7.5
RPE 7.5
RPE 6
4
Lunge (Bodyweight)
3
30 reps
5
Oblique Crunch
3
20 reps
6
Cable Crunch
3
1
15 reps
15 reps
RPE 7
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
2
20 reps
15 reps
12 reps
RPE 7
RPE 7
RPE 8
2
Lateral Raise (Dumbbell)
2
1
1
20 reps
15 reps
12 reps
RPE 6.5
RPE 8
RPE 9
3
Rear Delt Fly (Machine)
4
20 reps
RPE 8
4
Face Pull
3
15 reps
RPE 7.5
5
Push Up
3
AMRAP
6
Pike Push Up
1
2
AMRAP
AMRAP
RPE 6
RPE 8
7
Bear Crawl
4
1 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
2
20 reps
15 reps
12 reps
RPE 7
RPE 7
RPE 8
2
Lateral Raise (Dumbbell)
2
1
1
20 reps
15 reps
12 reps
RPE 6.5
RPE 8
RPE 9
3
Rear Delt Fly (Machine)
4
20 reps
RPE 8
4
Face Pull
3
15 reps
RPE 7.5
5
Push Up
3
AMRAP
6
Pike Push Up
1
2
AMRAP
AMRAP
RPE 6
RPE 8
7
Bear Crawl
4
1 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
2
20 reps
15 reps
12 reps
RPE 7
RPE 7
RPE 8
2
Lateral Raise (Dumbbell)
2
1
1
20 reps
15 reps
12 reps
RPE 6.5
RPE 8
RPE 9
3
Rear Delt Fly (Machine)
4
20 reps
RPE 8
4
Face Pull
3
15 reps
RPE 7.5
5
Push Up
3
AMRAP
6
Pike Push Up
1
2
AMRAP
AMRAP
RPE 6
RPE 8
7
Bear Crawl
4
1 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
2
20 reps
15 reps
12 reps
RPE 7
RPE 7
RPE 8
2
Lateral Raise (Dumbbell)
2
1
1
20 reps
15 reps
12 reps
RPE 6.5
RPE 8
RPE 9
3
Rear Delt Fly (Machine)
4
20 reps
RPE 8
4
Face Pull
3
15 reps
RPE 7.5
5
Push Up
3
AMRAP
6
Pike Push Up
1
2
AMRAP
AMRAP
RPE 6
RPE 8
7
Bear Crawl
4
1 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
2
20 reps
15 reps
12 reps
RPE 7
RPE 7
RPE 8
2
Lateral Raise (Dumbbell)
2
1
1
20 reps
15 reps
12 reps
RPE 6.5
RPE 8
RPE 9
3
Rear Delt Fly (Machine)
4
20 reps
RPE 8
4
Face Pull
3
15 reps
RPE 7.5
5
Push Up
3
AMRAP
6
Pike Push Up
1
2
AMRAP
AMRAP
RPE 6
RPE 8
7
Bear Crawl
4
1 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
2
20 reps
15 reps
12 reps
RPE 7
RPE 7
RPE 8
2
Lateral Raise (Dumbbell)
2
1
1
20 reps
15 reps
12 reps
RPE 6.5
RPE 8
RPE 9
3
Rear Delt Fly (Machine)
4
20 reps
RPE 8
4
Face Pull
3
15 reps
RPE 7.5
5
Push Up
3
AMRAP
6
Pike Push Up
1
2
AMRAP
AMRAP
RPE 6
RPE 8
7
Bear Crawl
4
1 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
20 reps
2
Seated Row (Cable)
2
1
1
15 reps
12 reps
10 reps
3
Chin-Up (Bodyweight)
3
AMRAP
4
Preacher Curl (Dumbbell)
3
12 reps
5
Back Extension
3
15 reps
6
T-Bar Row
2
1
12 reps
14 reps
7
Hanging Leg Raise
3
15 reps
8
Decline Crunch
3
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
20 reps
2
Seated Row (Cable)
2
1
1
15 reps
12 reps
10 reps
3
Chin-Up (Bodyweight)
3
AMRAP
4
Preacher Curl (Dumbbell)
3
12 reps
5
Back Extension
3
15 reps
6
T-Bar Row
2
1
12 reps
14 reps
7
Hanging Leg Raise
3
15 reps
8
Decline Crunch
3
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
20 reps
2
Seated Row (Cable)
2
1
1
15 reps
12 reps
10 reps
3
Chin-Up (Bodyweight)
3
AMRAP
4
Preacher Curl (Dumbbell)
3
12 reps
5
Back Extension
3
15 reps
6
T-Bar Row
2
1
12 reps
14 reps
7
Hanging Leg Raise
3
15 reps
8
Decline Crunch
3
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
20 reps
2
Seated Row (Cable)
2
1
1
15 reps
12 reps
10 reps
3
Chin-Up (Bodyweight)
3
AMRAP
4
Preacher Curl (Dumbbell)
3
12 reps
5
Back Extension
3
15 reps
6
T-Bar Row
2
1
12 reps
14 reps
7
Hanging Leg Raise
3
15 reps
8
Decline Crunch
3
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
20 reps
2
Seated Row (Cable)
2
1
1
15 reps
12 reps
10 reps
3
Chin-Up (Bodyweight)
3
AMRAP
4
Preacher Curl (Dumbbell)
3
12 reps
5
Back Extension
3
15 reps
6
T-Bar Row
2
1
12 reps
14 reps
7
Hanging Leg Raise
3
15 reps
8
Decline Crunch
3
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
20 reps
2
Seated Row (Cable)
2
1
1
15 reps
12 reps
10 reps
3
Chin-Up (Bodyweight)
3
AMRAP
4
Preacher Curl (Dumbbell)
3
12 reps
5
Back Extension
3
15 reps
6
T-Bar Row
2
1
12 reps
14 reps
7
Hanging Leg Raise
3
15 reps
8
Decline Crunch
3
10 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
15 reps
2
Hack Squat
3
12 reps
3
Leg Extension
3
15 reps
4
Seated Hamstring Curl
3
14 reps
5
Seated Calf Raise
3
15 reps
6
Standing Calf Raise
3
15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
15 reps
2
Hack Squat
3
12 reps
3
Leg Extension
3
15 reps
4
Seated Hamstring Curl
3
14 reps
5
Seated Calf Raise
3
15 reps
6
Standing Calf Raise
3
15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
15 reps
2
Hack Squat
3
12 reps
3
Leg Extension
3
15 reps
4
Seated Hamstring Curl
3
14 reps
5
Seated Calf Raise
3
15 reps
6
Standing Calf Raise
3
15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
15 reps
2
Hack Squat
3
12 reps
3
Leg Extension
3
15 reps
4
Seated Hamstring Curl
3
14 reps
5
Seated Calf Raise
3
15 reps
6
Standing Calf Raise
3
15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
15 reps
2
Hack Squat
3
12 reps
3
Leg Extension
3
15 reps
4
Seated Hamstring Curl
3
14 reps
5
Seated Calf Raise
3
15 reps
6
Standing Calf Raise
3
15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
15 reps
2
Hack Squat
3
12 reps
3
Leg Extension
3
15 reps
4
Seated Hamstring Curl
3
14 reps
5
Seated Calf Raise
3
15 reps
6
Standing Calf Raise
3
15 reps
Week 1
1 / 6 Weeks
Day 1
1
Push Up
3 Sets
AMRAP
@6.5
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
7 Reps
15 Reps
@7
@7
@8
@6
3
Tricep Extension (body weight)
4 Sets
15-20 Reps
@7
4
Dip (Bodyweight)
4 Sets
AMRAP
@7
5
Tricep Pushdown (Cable)
2 Sets
1 Set
1 Set
10-14 Reps
10-14 Reps
15-20 Reps
65%
70%
40%
6
Abs Crunch (Bodyweight)
3 Sets
@6.5
7
Russian Twist
3 Sets
@7.5
8
Chest Fly (Machine)
3 Sets
15 Reps
@9.5
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
7 Reps
@7
@7
@7
@7
2
Pull-Up (Bodyweight)
2 Sets
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@8
@6.5
@6
3
Inverted Row
4 Sets
AMRAP
@7
4
Wide Grip Lat Pulldown
3 Sets
15-20 Reps
5
Hammer Curl
3 Sets
7-14 Reps
@8
6
Concentration Curl
2 Sets
1 Set
12 Reps
10 Reps
@7
@7.5
7
Bicep Curl (Machine)
3 Sets
12 Reps
@7
Day 3
1
Leg Extension
1 Set
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
12-15 Reps
10-12 Reps
@6
@6.5
@7
@9
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
15-20 Reps
12-15 Reps
10-12 Reps
8-10 Reps
@6
@7
@8
@9
3
Leg Curl
1 Set
1 Set
1 Set
1 Set
15-20 Reps
12-15 Reps
10-12 Reps
15-20 Reps
@7.5
@7.5
@7.5
@6
4
Lunge (Bodyweight)
3 Sets
30 Reps
5
Oblique Crunch
3 Sets
20 Reps
6
Cable Crunch
3 Sets
1 Set
15 Reps
15 Reps
@7
@10
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
2 Sets
20 Reps
15 Reps
12 Reps
@7
@7
@8
2
Lateral Raise (Dumbbell)
2 Sets
1 Set
1 Set
20 Reps
15 Reps
12 Reps
@6.5
@8
@9
3
Rear Delt Fly (Machine)
4 Sets
20 Reps
@8
4
Face Pull
3 Sets
15 Reps
@7.5
5
Push Up
3 Sets
AMRAP
6
Pike Push Up
1 Set
2 Sets
AMRAP
AMRAP
@6
@8
7
Bear Crawl
4 Sets
1 mins
Day 5
1
Lat Pulldown
3 Sets
20 Reps
2
Seated Row (Cable)
2 Sets
1 Set
1 Set
15 Reps
12 Reps
10 Reps
3
Chin-Up (Bodyweight)
3 Sets
AMRAP
4
Preacher Curl (Dumbbell)
3 Sets
12 Reps
5
Back Extension
3 Sets
15 Reps
6
T-Bar Row
2 Sets
1 Set
12 Reps
14 Reps
7
Hanging Leg Raise
3 Sets
15 Reps
8
Decline Crunch
3 Sets
10 Reps
Day 6
1
Leg Press
3 Sets
15 Reps
2
Hack Squat
3 Sets
12 Reps
3
Leg Extension
3 Sets
15 Reps
4
Seated Hamstring Curl
3 Sets
14 Reps
5
Seated Calf Raise
3 Sets
15 Reps
6
Standing Calf Raise
3 Sets
15 Reps