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Hayden+JT-Upper/Lower

by Hayden B.
2 athletes joined

Program Description

Acquire Gainz

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 26, 2024 04:29
  • Last Edited
    Jun 18, 2025 12:04

Summary

Unlock your strength potential with the Hayden+JT Upper/Lower program, a comprehensive 16-week training plan designed for serious lifters. With four training days per week, you'll engage in a balanced mix of compound and isolation movements, targeting all major muscle groups. Expect to build muscle and enhance your overall fitness through a variety of exercises, including barbell bench presses, shoulder presses, and machine rows, all tailored to push your limits. Get ready to transform your physique and elevate your performance in the gym!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
AMRAP
RPE 10
2
Seated Military Press (Smith Machine)
1
AMRAP
RPE 10
3
Incline Bench Press (Smith Machine)
1
AMRAP
RPE 10
4
Lateral Raise (Cable)
2
AMRAP
RPE 10
5
Chest Supported Row (Machine)
2
AMRAP
RPE 10
6
Pull-Up (Neutral Grip, Weighted)
1
AMRAP
RPE 10
7
Lat Pulldown
1
AMRAP
RPE 10
8
Cable Crunch
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
AMRAP
RPE 10
2
Seated Military Press (Smith Machine)
1
AMRAP
RPE 10
3
Incline Bench Press (Smith Machine)
1
AMRAP
RPE 10
4
Lateral Raise (Cable)
2
AMRAP
RPE 10
5
Chest Supported Row (Machine)
2
AMRAP
RPE 10
6
Pull-Up (Neutral Grip, Weighted)
1
AMRAP
RPE 10
7
Lat Pulldown
1
AMRAP
RPE 10
8
Cable Crunch
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
AMRAP
RPE 10
2
Seated Military Press (Smith Machine)
1
AMRAP
RPE 10
3
Incline Bench Press (Smith Machine)
1
AMRAP
RPE 10
4
Lateral Raise (Cable)
2
AMRAP
RPE 10
5
Chest Supported Row (Machine)
2
AMRAP
RPE 10
6
Pull-Up (Neutral Grip, Weighted)
1
AMRAP
RPE 10
7
Lat Pulldown
1
AMRAP
RPE 10
8
Cable Crunch
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
AMRAP
RPE 10
2
Seated Military Press (Smith Machine)
1
AMRAP
RPE 10
3
Incline Bench Press (Smith Machine)
1
AMRAP
RPE 10
4
Lateral Raise (Cable)
2
AMRAP
RPE 10
5
Chest Supported Row (Machine)
2
AMRAP
RPE 10
6
Pull-Up (Neutral Grip, Weighted)
1
AMRAP
RPE 10
7
Lat Pulldown
1
AMRAP
RPE 10
8
Cable Crunch
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
AMRAP
RPE 10
2
Seated Military Press (Smith Machine)
1
AMRAP
RPE 10
3
Incline Bench Press (Smith Machine)
1
AMRAP
RPE 10
4
Lateral Raise (Cable)
2
AMRAP
RPE 10
5
Chest Supported Row (Machine)
2
AMRAP
RPE 10
6
Pull-Up (Neutral Grip, Weighted)
1
AMRAP
RPE 10
7
Lat Pulldown
1
AMRAP
RPE 10
8
Cable Crunch
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
AMRAP
RPE 10
2
Seated Military Press (Smith Machine)
1
AMRAP
RPE 10
3
Incline Bench Press (Smith Machine)
1
AMRAP
RPE 10
4
Lateral Raise (Cable)
2
AMRAP
RPE 10
5
Chest Supported Row (Machine)
2
AMRAP
RPE 10
6
Pull-Up (Neutral Grip, Weighted)
1
AMRAP
RPE 10
7
Lat Pulldown
1
AMRAP
RPE 10
8
Cable Crunch
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
AMRAP
RPE 10
2
Seated Military Press (Smith Machine)
1
AMRAP
RPE 10
3
Incline Bench Press (Smith Machine)
1
AMRAP
RPE 10
4
Lateral Raise (Cable)
2
AMRAP
RPE 10
5
Chest Supported Row (Machine)
2
AMRAP
RPE 10
6
Pull-Up (Neutral Grip, Weighted)
1
AMRAP
RPE 10
7
Lat Pulldown
1
AMRAP
RPE 10
8
Cable Crunch
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
AMRAP
RPE 10
2
Seated Military Press (Smith Machine)
1
AMRAP
RPE 10
3
Incline Bench Press (Smith Machine)
1
AMRAP
RPE 10
4
Lateral Raise (Cable)
2
AMRAP
RPE 10
5
Chest Supported Row (Machine)
2
AMRAP
RPE 10
6
Pull-Up (Neutral Grip, Weighted)
1
AMRAP
RPE 10
7
Lat Pulldown
1
AMRAP
RPE 10
8
Cable Crunch
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
AMRAP
RPE 10
2
Seated Military Press (Smith Machine)
1
AMRAP
RPE 10
3
Incline Bench Press (Smith Machine)
1
AMRAP
RPE 10
4
Lateral Raise (Cable)
2
AMRAP
RPE 10
5
Chest Supported Row (Machine)
2
AMRAP
RPE 10
6
Pull-Up (Neutral Grip, Weighted)
1
AMRAP
RPE 10
7
Lat Pulldown
1
AMRAP
RPE 10
8
Cable Crunch
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
AMRAP
RPE 10
2
Seated Military Press (Smith Machine)
1
AMRAP
RPE 10
3
Incline Bench Press (Smith Machine)
1
AMRAP
RPE 10
4
Lateral Raise (Cable)
2
AMRAP
RPE 10
5
Chest Supported Row (Machine)
2
AMRAP
RPE 10
6
Pull-Up (Neutral Grip, Weighted)
1
AMRAP
RPE 10
7
Lat Pulldown
1
AMRAP
RPE 10
8
Cable Crunch
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
AMRAP
RPE 10
2
Seated Military Press (Smith Machine)
1
AMRAP
RPE 10
3
Incline Bench Press (Smith Machine)
1
AMRAP
RPE 10
4
Lateral Raise (Cable)
2
AMRAP
RPE 10
5
Chest Supported Row (Machine)
2
AMRAP
RPE 10
6
Pull-Up (Neutral Grip, Weighted)
1
AMRAP
RPE 10
7
Lat Pulldown
1
AMRAP
RPE 10
8
Cable Crunch
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
AMRAP
RPE 10
2
Seated Military Press (Smith Machine)
1
AMRAP
RPE 10
3
Incline Bench Press (Smith Machine)
1
AMRAP
RPE 10
4
Lateral Raise (Cable)
2
AMRAP
RPE 10
5
Chest Supported Row (Machine)
2
AMRAP
RPE 10
6
Pull-Up (Neutral Grip, Weighted)
1
AMRAP
RPE 10
7
Lat Pulldown
1
AMRAP
RPE 10
8
Cable Crunch
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
AMRAP
RPE 10
2
Seated Military Press (Smith Machine)
1
AMRAP
RPE 10
3
Incline Bench Press (Smith Machine)
1
AMRAP
RPE 10
4
Lateral Raise (Cable)
2
AMRAP
RPE 10
5
Chest Supported Row (Machine)
2
AMRAP
RPE 10
6
Pull-Up (Neutral Grip, Weighted)
1
AMRAP
RPE 10
7
Lat Pulldown
1
AMRAP
RPE 10
8
Cable Crunch
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
AMRAP
RPE 10
2
Seated Military Press (Smith Machine)
1
AMRAP
RPE 10
3
Incline Bench Press (Smith Machine)
1
AMRAP
RPE 10
4
Lateral Raise (Cable)
2
AMRAP
RPE 10
5
Chest Supported Row (Machine)
2
AMRAP
RPE 10
6
Pull-Up (Neutral Grip, Weighted)
1
AMRAP
RPE 10
7
Lat Pulldown
1
AMRAP
RPE 10
8
Cable Crunch
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
AMRAP
RPE 10
2
Seated Military Press (Smith Machine)
1
AMRAP
RPE 10
3
Incline Bench Press (Smith Machine)
1
AMRAP
RPE 10
4
Lateral Raise (Cable)
2
AMRAP
RPE 10
5
Chest Supported Row (Machine)
2
AMRAP
RPE 10
6
Pull-Up (Neutral Grip, Weighted)
1
AMRAP
RPE 10
7
Lat Pulldown
1
AMRAP
RPE 10
8
Cable Crunch
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
AMRAP
RPE 10
2
Seated Military Press (Smith Machine)
1
AMRAP
RPE 10
3
Incline Bench Press (Smith Machine)
1
AMRAP
RPE 10
4
Lateral Raise (Cable)
2
AMRAP
RPE 10
5
Chest Supported Row (Machine)
2
AMRAP
RPE 10
6
Pull-Up (Neutral Grip, Weighted)
1
AMRAP
RPE 10
7
Lat Pulldown
1
AMRAP
RPE 10
8
Cable Crunch
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
1
AMRAP
RPE 10
2
Bicep Curl (Machine)
2
AMRAP
RPE 10
3
Tricep Extension (Cable)
2
AMRAP
RPE 10
4
Hammer Curl (Cable)
1
AMRAP
RPE 10
5
Seated Hamstring Curl
2
AMRAP
RPE 10
6
High Bar Squat (Barbell)
2
AMRAP
RPE 10
7
Standing Calf Raise
2
AMRAP
RPE 10
8
Leg Extension
1
AMRAP
RPE 10
9
Hip Adductor (Machine)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
1
AMRAP
RPE 10
2
Bicep Curl (Machine)
2
AMRAP
RPE 10
3
Tricep Extension (Cable)
2
AMRAP
RPE 10
4
Hammer Curl (Cable)
1
AMRAP
RPE 10
5
Seated Hamstring Curl
2
AMRAP
RPE 10
6
High Bar Squat (Barbell)
2
AMRAP
RPE 10
7
Standing Calf Raise
2
AMRAP
RPE 10
8
Leg Extension
1
AMRAP
RPE 10
9
Hip Adductor (Machine)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
1
AMRAP
RPE 10
2
Bicep Curl (Machine)
2
AMRAP
RPE 10
3
Tricep Extension (Cable)
2
AMRAP
RPE 10
4
Hammer Curl (Cable)
1
AMRAP
RPE 10
5
Seated Hamstring Curl
2
AMRAP
RPE 10
6
High Bar Squat (Barbell)
2
AMRAP
RPE 10
7
Standing Calf Raise
2
AMRAP
RPE 10
8
Leg Extension
1
AMRAP
RPE 10
9
Hip Adductor (Machine)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
1
AMRAP
RPE 10
2
Bicep Curl (Machine)
2
AMRAP
RPE 10
3
Tricep Extension (Cable)
2
AMRAP
RPE 10
4
Hammer Curl (Cable)
1
AMRAP
RPE 10
5
Seated Hamstring Curl
2
AMRAP
RPE 10
6
High Bar Squat (Barbell)
2
AMRAP
RPE 10
7
Standing Calf Raise
2
AMRAP
RPE 10
8
Leg Extension
1
AMRAP
RPE 10
9
Hip Adductor (Machine)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
1
AMRAP
RPE 10
2
Bicep Curl (Machine)
2
AMRAP
RPE 10
3
Tricep Extension (Cable)
2
AMRAP
RPE 10
4
Hammer Curl (Cable)
1
AMRAP
RPE 10
5
Seated Hamstring Curl
2
AMRAP
RPE 10
6
High Bar Squat (Barbell)
2
AMRAP
RPE 10
7
Standing Calf Raise
2
AMRAP
RPE 10
8
Leg Extension
1
AMRAP
RPE 10
9
Hip Adductor (Machine)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
1
AMRAP
RPE 10
2
Bicep Curl (Machine)
2
AMRAP
RPE 10
3
Tricep Extension (Cable)
2
AMRAP
RPE 10
4
Hammer Curl (Cable)
1
AMRAP
RPE 10
5
Seated Hamstring Curl
2
AMRAP
RPE 10
6
High Bar Squat (Barbell)
2
AMRAP
RPE 10
7
Standing Calf Raise
2
AMRAP
RPE 10
8
Leg Extension
1
AMRAP
RPE 10
9
Hip Adductor (Machine)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
1
AMRAP
RPE 10
2
Bicep Curl (Machine)
2
AMRAP
RPE 10
3
Tricep Extension (Cable)
2
AMRAP
RPE 10
4
Hammer Curl (Cable)
1
AMRAP
RPE 10
5
Seated Hamstring Curl
2
AMRAP
RPE 10
6
High Bar Squat (Barbell)
2
AMRAP
RPE 10
7
Standing Calf Raise
2
AMRAP
RPE 10
8
Leg Extension
1
AMRAP
RPE 10
9
Hip Adductor (Machine)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
1
AMRAP
RPE 10
2
Bicep Curl (Machine)
2
AMRAP
RPE 10
3
Tricep Extension (Cable)
2
AMRAP
RPE 10
4
Hammer Curl (Cable)
1
AMRAP
RPE 10
5
Seated Hamstring Curl
2
AMRAP
RPE 10
6
High Bar Squat (Barbell)
2
AMRAP
RPE 10
7
Standing Calf Raise
2
AMRAP
RPE 10
8
Leg Extension
1
AMRAP
RPE 10
9
Hip Adductor (Machine)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
1
AMRAP
RPE 10
2
Bicep Curl (Machine)
2
AMRAP
RPE 10
3
Tricep Extension (Cable)
2
AMRAP
RPE 10
4
Hammer Curl (Cable)
1
AMRAP
RPE 10
5
Seated Hamstring Curl
2
AMRAP
RPE 10
6
High Bar Squat (Barbell)
2
AMRAP
RPE 10
7
Standing Calf Raise
2
AMRAP
RPE 10
8
Leg Extension
1
AMRAP
RPE 10
9
Hip Adductor (Machine)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
1
AMRAP
RPE 10
2
Bicep Curl (Machine)
2
AMRAP
RPE 10
3
Tricep Extension (Cable)
2
AMRAP
RPE 10
4
Hammer Curl (Cable)
1
AMRAP
RPE 10
5
Seated Hamstring Curl
2
AMRAP
RPE 10
6
High Bar Squat (Barbell)
2
AMRAP
RPE 10
7
Standing Calf Raise
2
AMRAP
RPE 10
8
Leg Extension
1
AMRAP
RPE 10
9
Hip Adductor (Machine)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
1
AMRAP
RPE 10
2
Bicep Curl (Machine)
2
AMRAP
RPE 10
3
Tricep Extension (Cable)
2
AMRAP
RPE 10
4
Hammer Curl (Cable)
1
AMRAP
RPE 10
5
Seated Hamstring Curl
2
AMRAP
RPE 10
6
High Bar Squat (Barbell)
2
AMRAP
RPE 10
7
Standing Calf Raise
2
AMRAP
RPE 10
8
Leg Extension
1
AMRAP
RPE 10
9
Hip Adductor (Machine)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
1
AMRAP
RPE 10
2
Bicep Curl (Machine)
2
AMRAP
RPE 10
3
Tricep Extension (Cable)
2
AMRAP
RPE 10
4
Hammer Curl (Cable)
1
AMRAP
RPE 10
5
Seated Hamstring Curl
2
AMRAP
RPE 10
6
High Bar Squat (Barbell)
2
AMRAP
RPE 10
7
Standing Calf Raise
2
AMRAP
RPE 10
8
Leg Extension
1
AMRAP
RPE 10
9
Hip Adductor (Machine)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
1
AMRAP
RPE 10
2
Bicep Curl (Machine)
2
AMRAP
RPE 10
3
Tricep Extension (Cable)
2
AMRAP
RPE 10
4
Hammer Curl (Cable)
1
AMRAP
RPE 10
5
Seated Hamstring Curl
2
AMRAP
RPE 10
6
High Bar Squat (Barbell)
2
AMRAP
RPE 10
7
Standing Calf Raise
2
AMRAP
RPE 10
8
Leg Extension
1
AMRAP
RPE 10
9
Hip Adductor (Machine)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
1
AMRAP
RPE 10
2
Bicep Curl (Machine)
2
AMRAP
RPE 10
3
Tricep Extension (Cable)
2
AMRAP
RPE 10
4
Hammer Curl (Cable)
1
AMRAP
RPE 10
5
Seated Hamstring Curl
2
AMRAP
RPE 10
6
High Bar Squat (Barbell)
2
AMRAP
RPE 10
7
Standing Calf Raise
2
AMRAP
RPE 10
8
Leg Extension
1
AMRAP
RPE 10
9
Hip Adductor (Machine)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
1
AMRAP
RPE 10
2
Bicep Curl (Machine)
2
AMRAP
RPE 10
3
Tricep Extension (Cable)
2
AMRAP
RPE 10
4
Hammer Curl (Cable)
1
AMRAP
RPE 10
5
Seated Hamstring Curl
2
AMRAP
RPE 10
6
High Bar Squat (Barbell)
2
AMRAP
RPE 10
7
Standing Calf Raise
2
AMRAP
RPE 10
8
Leg Extension
1
AMRAP
RPE 10
9
Hip Adductor (Machine)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
1
AMRAP
RPE 10
2
Bicep Curl (Machine)
2
AMRAP
RPE 10
3
Tricep Extension (Cable)
2
AMRAP
RPE 10
4
Hammer Curl (Cable)
1
AMRAP
RPE 10
5
Seated Hamstring Curl
2
AMRAP
RPE 10
6
High Bar Squat (Barbell)
2
AMRAP
RPE 10
7
Standing Calf Raise
2
AMRAP
RPE 10
8
Leg Extension
1
AMRAP
RPE 10
9
Hip Adductor (Machine)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
AMRAP
RPE 10
2
Shoulder Press (Plate Loaded)
1
AMRAP
RPE 10
3
Chest Press (Machine)
1
AMRAP
RPE 10
4
Lateral Raise (Machine)
2
AMRAP
RPE 10
5
Chest Supported Row (Machine)
2
AMRAP
RPE 10
6
Lat Pulldown (Neutral Grip)
1
AMRAP
RPE 10
7
Pull-Up (Weighted)
1
AMRAP
RPE 10
8
Abs Crunch (Machine)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
AMRAP
RPE 10
2
Shoulder Press (Plate Loaded)
1
AMRAP
RPE 10
3
Chest Press (Machine)
1
AMRAP
RPE 10
4
Lateral Raise (Machine)
2
AMRAP
RPE 10
5
Chest Supported Row (Machine)
2
AMRAP
RPE 10
6
Lat Pulldown (Neutral Grip)
1
AMRAP
RPE 10
7
Pull-Up (Weighted)
1
AMRAP
RPE 10
8
Abs Crunch (Machine)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
AMRAP
RPE 10
2
Shoulder Press (Plate Loaded)
1
AMRAP
RPE 10
3
Chest Press (Machine)
1
AMRAP
RPE 10
4
Lateral Raise (Machine)
2
AMRAP
RPE 10
5
Chest Supported Row (Machine)
2
AMRAP
RPE 10
6
Lat Pulldown (Neutral Grip)
1
AMRAP
RPE 10
7
Pull-Up (Weighted)
1
AMRAP
RPE 10
8
Abs Crunch (Machine)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
AMRAP
RPE 10
2
Shoulder Press (Plate Loaded)
1
AMRAP
RPE 10
3
Chest Press (Machine)
1
AMRAP
RPE 10
4
Lateral Raise (Machine)
2
AMRAP
RPE 10
5
Chest Supported Row (Machine)
2
AMRAP
RPE 10
6
Lat Pulldown (Neutral Grip)
1
AMRAP
RPE 10
7
Pull-Up (Weighted)
1
AMRAP
RPE 10
8
Abs Crunch (Machine)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
AMRAP
RPE 10
2
Shoulder Press (Plate Loaded)
1
AMRAP
RPE 10
3
Chest Press (Machine)
1
AMRAP
RPE 10
4
Lateral Raise (Machine)
2
AMRAP
RPE 10
5
Chest Supported Row (Machine)
2
AMRAP
RPE 10
6
Lat Pulldown (Neutral Grip)
1
AMRAP
RPE 10
7
Pull-Up (Weighted)
1
AMRAP
RPE 10
8
Abs Crunch (Machine)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
AMRAP
RPE 10
2
Shoulder Press (Plate Loaded)
1
AMRAP
RPE 10
3
Chest Press (Machine)
1
AMRAP
RPE 10
4
Lateral Raise (Machine)
2
AMRAP
RPE 10
5
Chest Supported Row (Machine)
2
AMRAP
RPE 10
6
Lat Pulldown (Neutral Grip)
1
AMRAP
RPE 10
7
Pull-Up (Weighted)
1
AMRAP
RPE 10
8
Abs Crunch (Machine)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
AMRAP
RPE 10
2
Shoulder Press (Plate Loaded)
1
AMRAP
RPE 10
3
Chest Press (Machine)
1
AMRAP
RPE 10
4
Lateral Raise (Machine)
2
AMRAP
RPE 10
5
Chest Supported Row (Machine)
2
AMRAP
RPE 10
6
Lat Pulldown (Neutral Grip)
1
AMRAP
RPE 10
7
Pull-Up (Weighted)
1
AMRAP
RPE 10
8
Abs Crunch (Machine)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
AMRAP
RPE 10
2
Shoulder Press (Plate Loaded)
1
AMRAP
RPE 10
3
Chest Press (Machine)
1
AMRAP
RPE 10
4
Lateral Raise (Machine)
2
AMRAP
RPE 10
5
Chest Supported Row (Machine)
2
AMRAP
RPE 10
6
Lat Pulldown (Neutral Grip)
1
AMRAP
RPE 10
7
Pull-Up (Weighted)
1
AMRAP
RPE 10
8
Abs Crunch (Machine)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
AMRAP
RPE 10
2
Shoulder Press (Plate Loaded)
1
AMRAP
RPE 10
3
Chest Press (Machine)
1
AMRAP
RPE 10
4
Lateral Raise (Machine)
2
AMRAP
RPE 10
5
Chest Supported Row (Machine)
2
AMRAP
RPE 10
6
Lat Pulldown (Neutral Grip)
1
AMRAP
RPE 10
7
Pull-Up (Weighted)
1
AMRAP
RPE 10
8
Abs Crunch (Machine)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
AMRAP
RPE 10
2
Shoulder Press (Plate Loaded)
1
AMRAP
RPE 10
3
Chest Press (Machine)
1
AMRAP
RPE 10
4
Lateral Raise (Machine)
2
AMRAP
RPE 10
5
Chest Supported Row (Machine)
2
AMRAP
RPE 10
6
Lat Pulldown (Neutral Grip)
1
AMRAP
RPE 10
7
Pull-Up (Weighted)
1
AMRAP
RPE 10
8
Abs Crunch (Machine)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
AMRAP
RPE 10
2
Shoulder Press (Plate Loaded)
1
AMRAP
RPE 10
3
Chest Press (Machine)
1
AMRAP
RPE 10
4
Lateral Raise (Machine)
2
AMRAP
RPE 10
5
Chest Supported Row (Machine)
2
AMRAP
RPE 10
6
Lat Pulldown (Neutral Grip)
1
AMRAP
RPE 10
7
Pull-Up (Weighted)
1
AMRAP
RPE 10
8
Abs Crunch (Machine)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
AMRAP
RPE 10
2
Shoulder Press (Plate Loaded)
1
AMRAP
RPE 10
3
Chest Press (Machine)
1
AMRAP
RPE 10
4
Lateral Raise (Machine)
2
AMRAP
RPE 10
5
Chest Supported Row (Machine)
2
AMRAP
RPE 10
6
Lat Pulldown (Neutral Grip)
1
AMRAP
RPE 10
7
Pull-Up (Weighted)
1
AMRAP
RPE 10
8
Abs Crunch (Machine)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
AMRAP
RPE 10
2
Shoulder Press (Plate Loaded)
1
AMRAP
RPE 10
3
Chest Press (Machine)
1
AMRAP
RPE 10
4
Lateral Raise (Machine)
2
AMRAP
RPE 10
5
Chest Supported Row (Machine)
2
AMRAP
RPE 10
6
Lat Pulldown (Neutral Grip)
1
AMRAP
RPE 10
7
Pull-Up (Weighted)
1
AMRAP
RPE 10
8
Abs Crunch (Machine)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
AMRAP
RPE 10
2
Shoulder Press (Plate Loaded)
1
AMRAP
RPE 10
3
Chest Press (Machine)
1
AMRAP
RPE 10
4
Lateral Raise (Machine)
2
AMRAP
RPE 10
5
Chest Supported Row (Machine)
2
AMRAP
RPE 10
6
Lat Pulldown (Neutral Grip)
1
AMRAP
RPE 10
7
Pull-Up (Weighted)
1
AMRAP
RPE 10
8
Abs Crunch (Machine)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
AMRAP
RPE 10
2
Shoulder Press (Plate Loaded)
1
AMRAP
RPE 10
3
Chest Press (Machine)
1
AMRAP
RPE 10
4
Lateral Raise (Machine)
2
AMRAP
RPE 10
5
Chest Supported Row (Machine)
2
AMRAP
RPE 10
6
Lat Pulldown (Neutral Grip)
1
AMRAP
RPE 10
7
Pull-Up (Weighted)
1
AMRAP
RPE 10
8
Abs Crunch (Machine)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
AMRAP
RPE 10
2
Shoulder Press (Plate Loaded)
1
AMRAP
RPE 10
3
Chest Press (Machine)
1
AMRAP
RPE 10
4
Lateral Raise (Machine)
2
AMRAP
RPE 10
5
Chest Supported Row (Machine)
2
AMRAP
RPE 10
6
Lat Pulldown (Neutral Grip)
1
AMRAP
RPE 10
7
Pull-Up (Weighted)
1
AMRAP
RPE 10
8
Abs Crunch (Machine)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
AMRAP
RPE 10
2
Face Away Cable Curl
2
AMRAP
RPE 10
3
Katana Extension
2
AMRAP
RPE 10
4
Bicep Curl (Barbell)
1
AMRAP
RPE 10
5
Deadlift (Barbell)
1
AMRAP
RPE 10
6
Leg Press (45 Degrees)
2
AMRAP
RPE 10
7
Lying Leg Curl
2
AMRAP
RPE 10
8
Single Leg Quad Extension
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
AMRAP
RPE 10
2
Face Away Cable Curl
2
AMRAP
RPE 10
3
Katana Extension
2
AMRAP
RPE 10
4
Bicep Curl (Barbell)
1
AMRAP
RPE 10
5
Deadlift (Barbell)
1
AMRAP
RPE 10
6
Leg Press (45 Degrees)
2
AMRAP
RPE 10
7
Lying Leg Curl
2
AMRAP
RPE 10
8
Single Leg Quad Extension
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
AMRAP
RPE 10
2
Face Away Cable Curl
2
AMRAP
RPE 10
3
Katana Extension
2
AMRAP
RPE 10
4
Bicep Curl (Barbell)
1
AMRAP
RPE 10
5
Deadlift (Barbell)
1
AMRAP
RPE 10
6
Leg Press (45 Degrees)
2
AMRAP
RPE 10
7
Lying Leg Curl
2
AMRAP
RPE 10
8
Single Leg Quad Extension
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
AMRAP
RPE 10
2
Face Away Cable Curl
2
AMRAP
RPE 10
3
Katana Extension
2
AMRAP
RPE 10
4
Bicep Curl (Barbell)
1
AMRAP
RPE 10
5
Deadlift (Barbell)
1
AMRAP
RPE 10
6
Leg Press (45 Degrees)
2
AMRAP
RPE 10
7
Lying Leg Curl
2
AMRAP
RPE 10
8
Single Leg Quad Extension
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
AMRAP
RPE 10
2
Face Away Cable Curl
2
AMRAP
RPE 10
3
Katana Extension
2
AMRAP
RPE 10
4
Bicep Curl (Barbell)
1
AMRAP
RPE 10
5
Deadlift (Barbell)
1
AMRAP
RPE 10
6
Leg Press (45 Degrees)
2
AMRAP
RPE 10
7
Lying Leg Curl
2
AMRAP
RPE 10
8
Single Leg Quad Extension
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
AMRAP
RPE 10
2
Face Away Cable Curl
2
AMRAP
RPE 10
3
Katana Extension
2
AMRAP
RPE 10
4
Bicep Curl (Barbell)
1
AMRAP
RPE 10
5
Deadlift (Barbell)
1
AMRAP
RPE 10
6
Leg Press (45 Degrees)
2
AMRAP
RPE 10
7
Lying Leg Curl
2
AMRAP
RPE 10
8
Single Leg Quad Extension
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
AMRAP
RPE 10
2
Face Away Cable Curl
2
AMRAP
RPE 10
3
Katana Extension
2
AMRAP
RPE 10
4
Bicep Curl (Barbell)
1
AMRAP
RPE 10
5
Deadlift (Barbell)
1
AMRAP
RPE 10
6
Leg Press (45 Degrees)
2
AMRAP
RPE 10
7
Lying Leg Curl
2
AMRAP
RPE 10
8
Single Leg Quad Extension
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
AMRAP
RPE 10
2
Face Away Cable Curl
2
AMRAP
RPE 10
3
Katana Extension
2
AMRAP
RPE 10
4
Bicep Curl (Barbell)
1
AMRAP
RPE 10
5
Deadlift (Barbell)
1
AMRAP
RPE 10
6
Leg Press (45 Degrees)
2
AMRAP
RPE 10
7
Lying Leg Curl
2
AMRAP
RPE 10
8
Single Leg Quad Extension
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
AMRAP
RPE 10
2
Face Away Cable Curl
2
AMRAP
RPE 10
3
Katana Extension
2
AMRAP
RPE 10
4
Bicep Curl (Barbell)
1
AMRAP
RPE 10
5
Deadlift (Barbell)
1
AMRAP
RPE 10
6
Leg Press (45 Degrees)
2
AMRAP
RPE 10
7
Lying Leg Curl
2
AMRAP
RPE 10
8
Single Leg Quad Extension
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
AMRAP
RPE 10
2
Face Away Cable Curl
2
AMRAP
RPE 10
3
Katana Extension
2
AMRAP
RPE 10
4
Bicep Curl (Barbell)
1
AMRAP
RPE 10
5
Deadlift (Barbell)
1
AMRAP
RPE 10
6
Leg Press (45 Degrees)
2
AMRAP
RPE 10
7
Lying Leg Curl
2
AMRAP
RPE 10
8
Single Leg Quad Extension
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
AMRAP
RPE 10
2
Face Away Cable Curl
2
AMRAP
RPE 10
3
Katana Extension
2
AMRAP
RPE 10
4
Bicep Curl (Barbell)
1
AMRAP
RPE 10
5
Deadlift (Barbell)
1
AMRAP
RPE 10
6
Leg Press (45 Degrees)
2
AMRAP
RPE 10
7
Lying Leg Curl
2
AMRAP
RPE 10
8
Single Leg Quad Extension
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
AMRAP
RPE 10
2
Face Away Cable Curl
2
AMRAP
RPE 10
3
Katana Extension
2
AMRAP
RPE 10
4
Bicep Curl (Barbell)
1
AMRAP
RPE 10
5
Deadlift (Barbell)
1
AMRAP
RPE 10
6
Leg Press (45 Degrees)
2
AMRAP
RPE 10
7
Lying Leg Curl
2
AMRAP
RPE 10
8
Single Leg Quad Extension
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
AMRAP
RPE 10
2
Face Away Cable Curl
2
AMRAP
RPE 10
3
Katana Extension
2
AMRAP
RPE 10
4
Bicep Curl (Barbell)
1
AMRAP
RPE 10
5
Deadlift (Barbell)
1
AMRAP
RPE 10
6
Leg Press (45 Degrees)
2
AMRAP
RPE 10
7
Lying Leg Curl
2
AMRAP
RPE 10
8
Single Leg Quad Extension
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
AMRAP
RPE 10
2
Face Away Cable Curl
2
AMRAP
RPE 10
3
Katana Extension
2
AMRAP
RPE 10
4
Bicep Curl (Barbell)
1
AMRAP
RPE 10
5
Deadlift (Barbell)
1
AMRAP
RPE 10
6
Leg Press (45 Degrees)
2
AMRAP
RPE 10
7
Lying Leg Curl
2
AMRAP
RPE 10
8
Single Leg Quad Extension
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
AMRAP
RPE 10
2
Face Away Cable Curl
2
AMRAP
RPE 10
3
Katana Extension
2
AMRAP
RPE 10
4
Bicep Curl (Barbell)
1
AMRAP
RPE 10
5
Deadlift (Barbell)
1
AMRAP
RPE 10
6
Leg Press (45 Degrees)
2
AMRAP
RPE 10
7
Lying Leg Curl
2
AMRAP
RPE 10
8
Single Leg Quad Extension
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
AMRAP
RPE 10
2
Face Away Cable Curl
2
AMRAP
RPE 10
3
Katana Extension
2
AMRAP
RPE 10
4
Bicep Curl (Barbell)
1
AMRAP
RPE 10
5
Deadlift (Barbell)
1
AMRAP
RPE 10
6
Leg Press (45 Degrees)
2
AMRAP
RPE 10
7
Lying Leg Curl
2
AMRAP
RPE 10
8
Single Leg Quad Extension
1
AMRAP
RPE 10
Week 1
1 / 16 Weeks
Day 3
1
Incline Bench Press (Barbell)
2 Sets
AMRAP
@10
2
Shoulder Press (Plate Loaded)
1 Set
AMRAP
@10
3
Chest Press (Machine)
1 Set
AMRAP
@10
4
Lateral Raise (Machine)
2 Sets
AMRAP
@10
5
Chest Supported Row (Machine)
2 Sets
AMRAP
@10
6
Lat Pulldown (Neutral Grip)
1 Set
AMRAP
@10
7
Pull-Up (Weighted)
1 Set
AMRAP
@10
8
Abs Crunch (Machine)
2 Sets
AMRAP
@10
Day 1
1
Bench Press (Barbell)
2 Sets
AMRAP
@10
2
Seated Military Press (Smith Machine)
1 Set
AMRAP
@10
3
Incline Bench Press (Smith Machine)
1 Set
AMRAP
@10
4
Lateral Raise (Cable)
2 Sets
AMRAP
@10
5
Chest Supported Row (Machine)
2 Sets
AMRAP
@10
6
Pull-Up (Neutral Grip, Weighted)
1 Set
AMRAP
@10
7
Lat Pulldown
1 Set
AMRAP
@10
8
Cable Crunch
2 Sets
AMRAP
@10
Day 4
1
Dip (Weighted)
1 Set
AMRAP
@10
2
Face Away Cable Curl
2 Sets
AMRAP
@10
3
Katana Extension
2 Sets
AMRAP
@10
4
Bicep Curl (Barbell)
1 Set
AMRAP
@10
5
Deadlift (Barbell)
1 Set
AMRAP
@10
6
Leg Press (45 Degrees)
2 Sets
AMRAP
@10
7
Lying Leg Curl
2 Sets
AMRAP
@10
8
Single Leg Quad Extension
1 Set
AMRAP
@10
Day 2
1
JM Press (Smith Machine)
1 Set
AMRAP
@10
2
Bicep Curl (Machine)
2 Sets
AMRAP
@10
3
Tricep Extension (Cable)
2 Sets
AMRAP
@10
4
Hammer Curl (Cable)
1 Set
AMRAP
@10
5
Seated Hamstring Curl
2 Sets
AMRAP
@10
6
High Bar Squat (Barbell)
2 Sets
AMRAP
@10
7
Standing Calf Raise
2 Sets
AMRAP
@10
8
Leg Extension
1 Set
AMRAP
@10
9
Hip Adductor (Machine)
1 Set
AMRAP
@10